Comparing Nutrients in 14 ounces Navel Oranges VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	6.7% 194kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	263% 342g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	188% 136g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	367% 3306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	460% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	459% 73.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	565% 7.34mg	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	33.7% 135μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	919% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	17% 171mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	61.7% 0.56mg	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	6.45% 0.52mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	141% 2108mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	201% 22mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 14 ounces of Navel Oranges have 2.7 times more Vitamin C than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 69.4 times more Vitamin A, 20.4 times more Vitamin B1, 30.8 times more Vitamin B2, 43.6 times more Vitamin B3, 23.4 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 14 ounces of Navel Oranges have 2.3 times more Calcium, 2.3 times more Potassium and 28.7 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3.6 times more Copper, 51.3 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, more Selenium, 531 times more Sodium and 69.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2.8 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 8.2 times more Energy, 26.8 times more Fat, 211.8 times more Saturated Fat, 6.9 times more Carbohydrate, 4 times more Sugars and 5.1 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.