Comparing Nutrients in 14 ounces Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Valencia Oranges	Recommended Dietary Allowance
Energy	51% 1476kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 291g	36.3% 47g	130g per day for Men 19-50 years
Sugars	24.6% 18g	NA	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	105% 40g	26% 9.92g	38g per day for Men 19-50 years
Protein	88% 49.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	437% 3929μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	444% 71mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	546% 7.1mg	19.2% 0.25mg	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	708% 2834μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1120% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 85mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Valencia Oranges	Recommended Dietary Allowance
Calcium	142% 1417mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	1434% 115mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	615% 14mg	3.97% 0.091mg	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	202% 1417mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	74% 2512mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	NA	55μg per day for Men 19-50 years
Sodium	132% 1973mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	483% 53mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.4% 15g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS versus 14 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 82.5 times more Vitamin A, 14.9 times more Vitamin B1, 2.5 times more Vitamin B2, 65.3 times more Vitamin B3, 28.4 times more Vitamin B6, 18.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 2.3 times more Vitamin C than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 8.9 times more Calcium, 10.5 times more Copper, 321.1 times more Iron, 11.4 times more Magnesium, 154.9 times more Manganese, 21 times more Phosphorus, 3.5 times more Potassium, more Sodium and 223.3 times more Zinc than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 23 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 7.6 times more Energy, 22 times more Fat, 45.7 times more Saturated Fat, 4.3 times more Omega 3, 49.8 times more Omega 6, 6.2 times more Carbohydrate, 4 times more Fiber and 11.9 times more Protein than Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein