Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Navel Oranges	Recommended Dietary Allowance
Energy	51.7% 1500kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	46.3% 7.88g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	132% 96g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	97% 37g	23% 8.73g	38g per day for Men 19-50 years
Protein	56% 31.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Navel Oranges	Recommended Dietary Allowance
Vitamin A	179% 1615μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	24% 0.31mg	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	181% 722μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	447% 10.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.26mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Navel Oranges	Recommended Dietary Allowance
Calcium	15.5% 155mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	17% 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	814% 65mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	143% 1004mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	219% 121μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan versus 14 oz of Navel 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, GREAT GRAINS, Raisin, Date & Pecan vs Navel Oranges:

• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 33.9 times more Vitamin A, 10.3 times more Vitamin B1, 15.7 times more Vitamin B2, 21.4 times more Vitamin B3, 11.4 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 3.8 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 118.2 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Navel Oranges:

• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 10.3 times more Copper, 126.2 times more Iron, 7.9 times more Magnesium, 11 times more Phosphorus, 2.3 times more Potassium, more Selenium, 247 times more Sodium and 27.5 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 10.1 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Navel Oranges contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 7.7 times more Energy, 47.3 times more Fat, 47.1 times more Saturated Fat, 12.8 times more Omega 3, 86.3 times more Omega 6, 5.9 times more Carbohydrate, 2.8 times more Sugars, 4.2 times more Fiber and 8.7 times more Protein than Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein