Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, COCOA PEBBLES VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Energy	54.3% 1576kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	262% 340g	36.3% 47g	130g per day for Men 19-50 years
Sugars	196% 142g	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	16.7% 6.35g	26% 9.92g	38g per day for Men 19-50 years
Protein	34% 19g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	342% 3080μg	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	458% 5.95mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	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	519% 6.75mg	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	342% 1369μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	183% 1095IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	16.3% 0.15mg	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	308% 24.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	54% 377mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	NA	55μg per day for Men 19-50 years
Sodium	157% 2358mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	188% 20.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, COCOA PEBBLES VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, COCOA PEBBLES 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, POST, COCOA PEBBLES vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 64.7 times more Vitamin A, 14.9 times more Vitamin B1, 37.5 times more Vitamin B2, 62.8 times more Vitamin B3, 27 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, POST, COCOA PEBBLES.
• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C
• 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, POST, COCOA PEBBLES vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 8.1 times more Copper, 68.9 times more Iron, 3.1 times more Magnesium, 5.6 times more Phosphorus, more Sodium and 86.7 times more Zinc than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 1.8 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Valencia Oranges contain similar levels of Potassium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 8.1 times more Energy, 13.7 times more Fat, 102.9 times more Saturated Fat, 7.2 times more Carbohydrate and 4.6 times more Protein than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 1.6 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.