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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Valencia Oranges	Recommended Dietary Allowance
Energy	52% 1508kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	275% 358g	36.3% 47g	130g per day for Men 19-50 years
Sugars	293% 213g	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	52.2% 20g	26% 9.92g	38g per day for Men 19-50 years
Protein	39% 22g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	367% 3302μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.56mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.4mg	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	580% 7.54mg	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	367% 1469μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	926% 22.2μg	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	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	332% 26.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	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	129% 901mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	NA	55μg per day for Men 19-50 years
Sodium	25% 377mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Valencia Oranges:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 69.3 times more Vitamin A, 16.1 times more Vitamin B1, 40 times more Vitamin B2, 67.5 times more Vitamin B3, 30.2 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Valencia Oranges:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 5.4 times more Copper, 74.4 times more Iron, 5.9 times more Magnesium, 13.4 times more Phosphorus, more Sodium and 93.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium and 61.7 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Raw Valencia Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 7.8 times more Energy, 5.7 times more Fat, 2.4 times more Omega 3, 12.8 times more Omega 6, 7.6 times more Carbohydrate, 2 times more Fiber and 5.3 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.