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Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GOLDEN CRISPVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GOLDEN CRISP
6%
4%
90%
Valencia Oranges
8%
5%
87%
14 oz ▼

Macro Nutrients

52%1508kcal
Energy
6.7%194kcal
1508 kcalvs194 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.96%6.75g
Fat
1.23%1.2g
6.75 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.79g
Saturated Fat
0.43%0.14g
0.79 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.43%0.15g
Omega 3
3.97%0.064g
0.15 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g
Omega 6
1.03%0.17g
2.23 gvs0.17 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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275%358g
Carbohydrate
36.3%47g
358 gvs47 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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293%213g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
213 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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52.2%20g
Fiber
26%9.92g
20 gvs9.92 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39%22g
Protein
7.37%4.13g
22 gvs4.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

367%3302μg
Vitamin A
5.3%47.6μg
RAE, retinol activity equivalents
3302 μgvs47.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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463%5.56mg
Vitamin B1
28.8%0.35mg
Thiamine
5.56 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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488%6.35mg
Vitamin B2
12.2%0.16mg
Riboflavin
6.35 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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459%73.4mg
Vitamin B3
6.8%1.1mg
Niacin, nicotinic acid, niacinamide
73.4 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
20%0.99mg
Pantothenic acid
NA mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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580%7.54mg
Vitamin B6
19.2%0.25mg
Pyridoxine
7.54 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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367%1469μg
Vitamin B9
38.7%155μg
Folates and Folic Acid
1469 μgvs155 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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926%22.2μg
Vitamin B12
0%0μg
Cobalamin
22.2 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
214%192mg
Ascorbic acid
0 mgvs192 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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196%1175IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
1175 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.73%1.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.98%3.57μg
Vitamin K
NA
Phytomenadione or phylloquinone
3.57 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.95%59.5mg
Calcium
16%159mg
59.5 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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88%0.79mg
Copper
16.3%0.15mg
0.79 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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332%26.6mg
Iron
4.47%0.36mg
26.6 mgvs0.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.8%234mg
Magnesium
9.45%39.7mg
234 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
3.97%0.091mg
NA mgvs0.091 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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129%901mg
Phosphorus
9.64%67.5mg
901 mgvs67.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%699mg
Potassium
21%710mg
699 mgvs710 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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351%193μg
Selenium
NA
193 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25%377mg
Sodium
0%0mg
377 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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202%22.2mg
Zinc
2.16%0.24mg
22.2 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.56g
Water
9.26%343g
5.56 gvs343 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Valencia Oranges:
Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Valencia Oranges:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: