Comparing Nutrients in 100 grams Navel Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	11%	10%	79%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Energy	1.7% 49kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	35% 25.4g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	10% 0.13mg	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	8.5% 34μg	9.25% 37μg	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	65.7% 59mg	0.89% 0.8mg	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	1% 0.15mg	30% 4.53mg	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

	Navel Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Calcium	4.3% 43mg	5% 50mg	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	1.63% 0.13mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch:

• 100 grams of Navel Oranges have 73.9 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 6.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 30.2 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch:

• 100 grams of Navel Oranges have 31.3 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 24.9 times more Iron, 9.6 times more Magnesium, 15.1 times more Phosphorus, 2 times more Potassium, 275 times more Sodium and 32.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain similar levels of Calcium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 7.8 times more Energy, 30.4 times more Fat, 48.2 times more Saturated Fat, 6.4 times more Carbohydrate, 3 times more Sugars, 3.7 times more Fiber and 11.6 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein