Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oranges	Recommended Dietary Allowance
Energy	52% 1504kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	36% 46.6g	130g per day for Men 19-50 years
Sugars	75.5% 54.7g	51% 37g	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	0.27% 0.2g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 54.4g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	42% 23.6g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oranges	Recommended Dietary Allowance
Vitamin A	554% 4985μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	626% 8.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	599% 96mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	737% 9.6mg	18.3% 0.24mg	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	958% 3834μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1197% 28.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 82mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	20% 0.18mg	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	1386% 111mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	4.3% 0.099mg	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	35.7% 250mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	137% 2052mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	268% 29.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.44% 16g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oranges:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 114.2 times more Vitamin A, 20.8 times more Vitamin B1, 51.3 times more Vitamin B2, 85.6 times more Vitamin B3, 40.2 times more Vitamin B6, 32.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 2.6 times more Vitamin C and 3.6 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Raw Oranges have similar amounts of Vitamin B5 per 14 oz.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Oranges have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oranges:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 2.9 times more Copper, 279.3 times more Iron, 1.6 times more Magnesium, 26.1 times more Manganese, 4.5 times more Phosphorus, 1.2 times more Potassium, 4.4 times more Selenium, more Sodium and 106.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium and 21.3 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 8.1 times more Energy, 18.7 times more Omega 6, 7.4 times more Carbohydrate, 1.5 times more Sugars and 6.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.