Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Florida Oranges	Recommended Dietary Allowance
Energy	46.4% 1345kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	27.2% 4.63g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	35.2% 46g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	50% 36.3g	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	154% 58.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	9.92% 1.6mg	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	24.4% 0.32mg	15.6% 0.2mg	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	29.8% 119μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29% 4.33mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Florida Oranges	Recommended Dietary Allowance
Calcium	17.5% 175mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	192% 15.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.14% 0.095mg	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	237% 1659mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 14 oz of Florida 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, Shredded Wheat n' Bran, spoon-size vs Florida Oranges:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2 times more Vitamin B1, 2 times more Vitamin B2, 13 times more Vitamin B3, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 6.1 times more Vitamin E than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Florida Oranges:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 43 times more Iron, 17.4 times more Magnesium, 34.8 times more Phosphorus, 2.3 times more Potassium, 16.4 times more Selenium and 39.1 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Copper and 27.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Florida Oranges contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 7.4 times more Energy, 9.8 times more Fat, 4.9 times more Omega 3, 37.6 times more Omega 6, 7 times more Carbohydrate, 6.1 times more Fiber and 15.6 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 12.2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein