Comparing Nutrients in 14 ounces Oranges VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	6.43% 187kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	234% 305g	130g per day for Men 19-50 years
Sugars	51% 37g	26.7% 19.3g	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	25% 9.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	126% 1131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	116% 1.5mg	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	99% 397μg	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	235% 211mg	16.8% 15mg	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	4.76% 0.71mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	16% 159mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	32% 0.29mg	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	4.96% 0.4mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	NA	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	7.94% 55.6mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.3% 47.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Tart, breakfast, low fat:

• Raw Oranges have 14 times more Vitamin C than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 25.9 times more Vitamin A, 3.3 times more Vitamin B1, 13.7 times more Vitamin B2, 13.5 times more Vitamin B3, 6.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Tart, breakfast, low fat:

• Raw Oranges have 2.7 times more Potassium and 7.2 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.6 times more Copper, 34.2 times more Iron, 4.4 times more Magnesium, 6.6 times more Phosphorus, 25.8 times more Selenium, more Sodium and 4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Tart, breakfast, low fat have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.9 times more Sugars and 1.6 times more Fiber than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 7.9 times more Energy, 49.9 times more Fat, 92.9 times more Saturated Fat, 3.3 times more Omega 3, 47.6 times more Omega 6, 6.5 times more Carbohydrate and 4.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.