Comparing Nutrients in 7 ounces Valencia OrangesVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

11%

80%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

3.35%97kcal

Energy

25%726kcal

97 kcalvs726 kcal

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

Find Fruits rich in Energy

0.61%0.6g

Fat

9.82%9.53g

0.6 gvs9.53 g

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

Find Fruits rich in Fat

0.22%0.069g

Saturated Fat

5.74%1.84g

0.069 gvs1.84 g

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

Find Fruits rich in Saturated Fat

2%0.032g

Omega 3

0.032 gvsNA g

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

Find Fruits rich in Omega 3

0.51%0.087g

Omega 6

0.087 gvsNA g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

18%23.6g

Carbohydrate

116%150g

23.6 gvs150 g

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

Find Fruits rich in Carbohydrate

Sugars

40.2%29g

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

NA gvs29 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

13%4.96g

Fiber

116%44.3g

4.96 gvs44.3 g

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

Find Fruits rich in Fiber

3.7%2.06g

Protein

31%17.4g

2.06 gvs17.4 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Valencia Orangesvs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

2.65%24μg

Vitamin A

RAE, retinol activity equivalents

24 μgvsNA μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

14.4%0.17mg

Vitamin B1

126%1.5mg

Thiamine

0.17 mgvs1.5 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

6.1%0.079mg

Vitamin B2

162%2.1mg

Riboflavin

0.079 mgvs2.1 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

3.4%0.54mg

Vitamin B3

154%24.7mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs24.7 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.92%0.5mg

Vitamin B5

Pantothenic acid

0.5 mgvsNA mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.6%0.13mg

Vitamin B6

189%2.46mg

Pyridoxine

0.13 mgvs2.46 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

19.3%77.4μg

Vitamin B9

124%494μg

Folates and Folic Acid

77.4 μgvs494 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

107%96mg

Vitamin C

0.44%0.4mg

Ascorbic acid

96 mgvs0.4 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

5.7%0.85mg

Tocopherols and Tocotrienols

NA mgvs0.85 mg

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

Find Fruits rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

Find Fruits rich in Vitamin K

Minerals

Valencia Orangesvs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

7.94%79.4mg

Calcium

55%552mg

79.4 mgvs552 mg

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

Find Fruits rich in Calcium

8.16%0.073mg

Copper

0.073 mgvsNA mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

2.23%0.18mg

Iron

233%18.7mg

0.18 mgvs18.7 mg

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

Find Fruits rich in Iron

4.72%20mg

Magnesium

43%181mg

20 mgvs181 mg

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

Find Fruits rich in Magnesium

2%0.046mg

Manganese

0.046 mgvsNA mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

4.8%33.7mg

Phosphorus

86.7%607mg

33.7 mgvs607 mg

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

Find Fruits rich in Phosphorus

10.4%355mg

Potassium

15%508mg

355 mgvs508 mg

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

Find Fruits rich in Potassium

Selenium

NA μgvsNA μg

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

Find Fruits rich in Selenium

0%0mg

Sodium

62.6%939mg

0 mgvs939 mg

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

Find Fruits rich in Sodium

1.1%0.12mg

Zinc

37%4.05mg

0.12 mgvs4.05 mg

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

Find Fruits rich in Zinc

4.63%171g

Water

0.4%15g

171 gvs15 g

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

Find Fruits rich in Water

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

Raw Valencia Oranges have 242.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 8.8 times more Vitamin B1, 26.5 times more Vitamin B2, 45.4 times more Vitamin B3, 19.7 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

Raw Valencia Oranges have 11.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 7 times more Calcium, 104.6 times more Iron, 9.1 times more Magnesium, 18 times more Phosphorus, 1.4 times more Potassium, more Sodium and 34 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 7.5 times more Energy, 16 times more Fat, 26.5 times more Saturated Fat, 6.4 times more Carbohydrate, 8.9 times more Fiber and 8.5 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Valencia OrangesVS Navel OrangesCereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Navel OrangesValencia OrangesVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryCereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Compare Foods

Comparing Nutrients in 7 ounces Valencia OrangesVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: