Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	6.7% 194kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	27.2% 4.63g	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	246% 320g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	154% 58.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	129% 20.6mg	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	19.2% 0.25mg	24.4% 0.32mg	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	29.8% 119μg	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	214% 192mg	0% 0mg	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	NA	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	16% 159mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	0% 0mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	164% 691mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	NA	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• Raw Valencia Oranges have more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.3 times more Vitamin B1, 2 times more Vitamin B2, 19 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• Raw Valencia Oranges have more Copper and 27.5 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 43 times more Iron, 17.4 times more Magnesium, 24.6 times more Phosphorus, 2.2 times more Potassium and 52.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 6.9 times more Energy, 6.9 times more Fat, 12.3 times more Saturated Fat, 3.4 times more Omega 3, 26.5 times more Omega 6, 6.8 times more Carbohydrate, 5.9 times more Fiber and 10.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.