Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	37.5% 6.37g	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	253% 329g	130g per day for Men 19-50 years
Sugars	NA	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	414% 66.3mg	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	519% 6.75mg	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	330% 1322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	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	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	16% 159mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Valencia Oranges have more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 61.7 times more Vitamin A, 14.4 times more Vitamin B1, 35 times more Vitamin B2, 60.9 times more Vitamin B3, 27 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Valencia Oranges have 1.7 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 5.4 times more Copper, 100 times more Iron, 7.2 times more Magnesium, 13.9 times more Phosphorus, more Sodium and 125 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp contain 8 times more Energy, 16.7 times more Fat, 25.7 times more Saturated Fat, 5.8 times more Omega 3, 36.5 times more Omega 6, 7 times more Carbohydrate, 1.8 times more Fiber and 6.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.