Comparing Nutrients in 100 grams Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	1.7% 49kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.57% 6.37g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	105% 943μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	78.6% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.75% 39μg	62.8% 251μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.5mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	4% 40mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.13% 0.09mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	103% 2.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.3% 499mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.18% 6.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 100 grams of Valencia Oranges have 161.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 78.6 times more Vitamin A, 10.8 times more Vitamin B1, 26.7 times more Vitamin B2, 45.9 times more Vitamin B3, 3 times more Vitamin B5, 20 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Valencia Oranges.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 100 grams of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 100 grams of Valencia Oranges have 13.2 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 7.7 times more Calcium, 7.5 times more Copper, 125.6 times more Iron, 8.4 times more Magnesium, 103.5 times more Manganese, 17.6 times more Phosphorus, 1.6 times more Potassium, more Sodium and 30.8 times more Zinc than Raw Valencia Oranges.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 7.7 times more Energy, 21.2 times more Fat, 37.4 times more Saturated Fat, 3.8 times more Omega 3, 29 times more Omega 6, 6.3 times more Carbohydrate, 2.4 times more Fiber and 8 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein