Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	6.7% 194kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	241% 313g	130g per day for Men 19-50 years
Sugars	NA	180% 131g	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	26% 9.92g	143% 54.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	168% 1508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	244% 3.18mg	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	38.7% 155μg	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 270IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	16% 159mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	176% 1.6mg	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	4.47% 0.36mg	908% 72.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	554% 12.7mg	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	9.64% 67.5mg	192% 1345mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	NA	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	137% 15mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, POST Raisin Bran Cereal per 14 oz

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

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 14 ounces of Valencia Oranges have 1.2 times more Vitamin B5 and 53.9 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 31.7 times more Vitamin A, 6.9 times more Vitamin B1, 17.5 times more Vitamin B2, 31 times more Vitamin B3, 12.7 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 14 ounces of Valencia Oranges have 10 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 10.8 times more Copper, 203.3 times more Iron, 16.8 times more Magnesium, 139.6 times more Manganese, 19.9 times more Phosphorus, 2.9 times more Potassium, more Sodium and 63.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Calcium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 6.6 times more Energy, 3.8 times more Omega 3, 16.7 times more Omega 6, 6.6 times more Carbohydrate, 5.5 times more Fiber and 7.3 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein