Comparing Nutrients in 100 grams Florida Oranges VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	1.6% 46kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	2.76% 2g	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	6.3% 2.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	34% 0.44mg	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	4.25% 17μg	12.3% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	NA	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	NA	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	1.7% 12mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.26% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Florida Oranges vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Raw Florida Oranges have more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4.8 times more Vitamin B1, 3.5 times more Vitamin B2, 12.8 times more Vitamin B3, 8.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 5.2 times more Vitamin E than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Florida Oranges vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Raw Florida Oranges have 8.9 times more Water than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 36.7 times more Iron, 14.7 times more Magnesium, 33.8 times more Phosphorus, 3 times more Potassium and 51.3 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Florida Oranges have 4.6 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 7.2 times more Energy, 9.5 times more Fat, 16.8 times more Saturated Fat, 6.5 times more Carbohydrate, 4.1 times more Fiber and 16.9 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.