Comparing Nutrients in 14 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Navel Oranges	Recommended Dietary Allowance
Energy	53.4% 1548kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	37.5% 6.37g	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	253% 329g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	190% 138g	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	46% 17.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	46.8% 26g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Navel Oranges	Recommended Dietary Allowance
Vitamin A	326% 2937μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	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	519% 6.75mg	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	330% 1322μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Navel Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	447% 35.7mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	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	134% 941mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	271% 29.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp vs Navel Oranges:

• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 61.7 times more Vitamin A, 18.4 times more Vitamin B1, 27.5 times more Vitamin B2, 39.3 times more Vitamin B3, 21.5 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.7 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Navel Oranges:

• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 5.1 times more Copper, 69.2 times more Iron, 6.5 times more Magnesium, 10.3 times more Phosphorus, 1.3 times more Potassium, more Selenium, 596 times more Sodium and 93.8 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.8 times more Calcium and 34.4 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• 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, Waffle Crisp have 8 times more Energy, 33.3 times more Fat, 52.9 times more Saturated Fat, 10.3 times more Omega 3, 69.8 times more Omega 6, 6.6 times more Carbohydrate, 4.1 times more Sugars, 2 times more Fiber and 7.3 times more Protein than Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein