Comparing Nutrients in 14 ounces Florida Oranges VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Florida Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	6.3% 183kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	250% 325g	130g per day for Men 19-50 years
Sugars	50% 36.3g	83.2% 60.3g	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	107% 40.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	342% 3076μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	427% 68.3mg	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	15.6% 0.2mg	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	17% 67.5μg	685% 2739μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	198% 179mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	17% 171mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	132% 1.2mg	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	1384% 111mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	95% 401mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	124% 1865mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	281% 31mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS POST, GRAPE-NUTS Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Florida Oranges have more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 70.5 times more Vitamin A, 13 times more Vitamin B1, 37.5 times more Vitamin B2, 43 times more Vitamin B3, 33.3 times more Vitamin B6, 40.6 times more Vitamin B9, more Vitamin B12, more Vitamin D, 4.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K
• 14 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Florida Oranges vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Florida Oranges have 26.4 times more Water than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 7.7 times more Copper, 310 times more Iron, 10.1 times more Magnesium, 23.3 times more Phosphorus, 2 times more Potassium, 95.6 times more Selenium, more Sodium and 97.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and POST, GRAPE-NUTS Flakes contain similar levels of Calcium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8.2 times more Energy, 17.6 times more Fat, 11.6 times more Omega 3, 44.3 times more Omega 6, 7.1 times more Carbohydrate, 1.7 times more Sugars, 4.3 times more Fiber and 13.4 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein