Comparing Nutrients in 14 ounces Navel Oranges VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	6.7% 194kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	17% 2.86g	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	246% 319g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	48.5% 35g	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	136% 51.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	22.5% 0.27mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	263% 3.4mg	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	342% 1369μg	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	261% 235mg	0.44% 0.4mg	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	3.97% 0.6mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	17% 171mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	150% 1.35mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	558% 13mg	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	265% 1853mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Raw Navel Oranges have more Vitamin A and 591 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 9.6 times more Vitamin B1, 2.4 times more Vitamin B2, 20.3 times more Vitamin B3, 3.3 times more Vitamin B5, 10.9 times more Vitamin B6, 10.1 times more Vitamin B9, 4.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Raw Navel Oranges have 1.3 times more Calcium and 24.6 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 8.7 times more Copper, 215.4 times more Iron, 11.3 times more Magnesium, 111.6 times more Manganese, 20.3 times more Phosphorus, 2.4 times more Potassium, more Selenium, 465 times more Sodium and 25.9 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 7.4 times more Energy, 12.1 times more Fat, 20 times more Saturated Fat, 6.8 times more Omega 3, 31.3 times more Omega 6, 6.4 times more Carbohydrate, 5.9 times more Fiber and 12.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Sugars per 14 oz.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.