Comparing Nutrients in 100 grams Oranges with Peel VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	2.17% 63kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	12% 4.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	9% 36μg	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	79% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	7% 70mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	43.5% 653mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal per 100 g

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

Lets compare vitamin content per 100 grams of Oranges with Peel vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 grams of Oranges with Peel have more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 5.5 times more Vitamin B1, 6.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 grams of Oranges with Peel have 1.2 times more Calcium and 20.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 5.1 times more Iron, 9.7 times more Magnesium, 19.5 times more Phosphorus, 2.5 times more Potassium, 326.5 times more Sodium and 26.3 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 5.9 times more Energy, 16.8 times more Fat, 25.4 times more Saturated Fat, 4.9 times more Carbohydrate, 1.9 times more Fiber and 8.8 times more Protein than Raw Oranges with Peel .