Comparing Nutrients in 14 ounces Cereals ready-to-eat, rice, puffed, fortified VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Valencia Oranges	Recommended Dietary Allowance
Energy	55% 1596kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	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	274% 356g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	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	17.8% 6.75g	26% 9.92g	38g per day for Men 19-50 years
Protein	44.7% 25g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	860% 10.3mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	876% 140mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	19% 75.4μg	38.7% 155μg	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	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	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	1573% 126mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	55.6% 389mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Valencia Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, rice, puffed, fortified versus 14 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 29.9 times more Vitamin B1, 45 times more Vitamin B2, 128.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 2.1 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Valencia Oranges provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin C
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Raw Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Valencia Oranges:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 4.6 times more Copper, 352.2 times more Iron, 2.5 times more Magnesium, 65.2 times more Manganese, 5.8 times more Phosphorus and 17.2 times more Zinc than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 6.7 times more Calcium, 1.6 times more Potassium and 28.8 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 8.2 times more Energy, 7.6 times more Carbohydrate and 6.1 times more Protein than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 1.5 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein