Comparing Nutrients in 1 kilogram OrangesVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cereals, QUAKER, Whole Wheat Natural Cereal, dry

13%

82%

1 kg ▼

Macro Nutrients

Orangesvs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

16.2%470kcal

Energy

115%3330kcal

470 kcalvs3330 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g

Fat

20.6%20g

1.2 gvs20 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g

Saturated Fat

13%4.2g

0.15 gvs4.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g

Omega 3

0.07 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.06%0.18g

Omega 6

0.18 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%118g

Carbohydrate

575%748g

118 gvs748 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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129%94g

Sugars

27.6%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

94 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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63%24g

Fiber

261%99g

24 gvs99 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.8%9.4g

Protein

211%118g

9.4 gvs118 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

12.2%110μg

Vitamin A

RAE, retinol activity equivalents

110 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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72.5%0.87mg

Vitamin B1

400%4.8mg

Thiamine

0.87 mgvs4.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg

Vitamin B2

108%1.4mg

Riboflavin

0.4 mgvs1.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.82mg

Vitamin B3

319%51mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs51 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg

Vitamin B5

Pantothenic acid

2.5 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46%0.6mg

Vitamin B6

338%4.4mg

Pyridoxine

0.6 mgvs4.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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75%300μg

Vitamin B9

123%490μg

Folates and Folic Acid

300 μgvs490 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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591%532mg

Vitamin C

0%0mg

Ascorbic acid

532 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.8mg

Vitamin E

62.7%9.4mg

Tocopherols and Tocotrienols

1.8 mgvs9.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

40%400mg

Calcium

44%440mg

400 mgvs440 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50%0.45mg

Copper

0.45 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.5%1mg

Iron

413%33mg

1 mgvs33 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

350%1470mg

100 mgvs1470 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg

Manganese

0.25 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%140mg

Phosphorus

580%4060mg

140 mgvs4060 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.2%1810mg

Potassium

148%5020mg

1810 mgvs5020 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg

Selenium

5 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

5.33%80mg

0 mgvs80 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.36%0.7mg

Zinc

373%41mg

0.7 mgvs41 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%868g

Water

2.65%98g

868 gvs98 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Oranges vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

Raw Oranges have more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 5.5 times more Vitamin B1, 3.5 times more Vitamin B2, 18.1 times more Vitamin B3, 7.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin E than Raw Oranges.
Both Raw Oranges as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

Raw Oranges have 8.9 times more Water than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 33 times more Iron, 14.7 times more Magnesium, 29 times more Phosphorus, 2.8 times more Potassium and 58.6 times more Zinc than Raw Oranges.
Both Raw Oranges and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Oranges have 4.7 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 7.1 times more Energy, 16.7 times more Fat, 27.9 times more Saturated Fat, 6.4 times more Carbohydrate, 4.1 times more Fiber and 12.6 times more Protein than Raw Oranges.
Both Raw Oranges as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

OrangesVS Valencia OrangesCereals, QUAKER, Whole Wheat Natural Cereal, dryVS Valencia OrangesOrangesVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSCereals, QUAKER, Whole Wheat Natural Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Compare Foods

Comparing Nutrients in 1 kilogram OrangesVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: