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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Navel 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	0.61% 0.6g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	253% 329g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	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	46% 17.5g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	414% 66.3mg	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	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	17% 171mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, Post, Waffle Crisp per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp:

• 14 ounces of Navel Oranges have more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 61.7 times more Vitamin A, 18.4 times more Vitamin B1, 27.5 times more Vitamin B2, 39.3 times more Vitamin B3, 21.5 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.7 times more Vitamin E than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin K in 14 ounces.

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

• 14 ounces of Navel Oranges have 1.8 times more Calcium and 34.4 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 5.1 times more Copper, 69.2 times more Iron, 6.5 times more Magnesium, 10.3 times more Phosphorus, 1.3 times more Potassium, more Selenium, 596 times more Sodium and 93.8 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 8 times more Energy, 33.3 times more Fat, 52.9 times more Saturated Fat, 10.3 times more Omega 3, 69.8 times more Omega 6, 6.6 times more Carbohydrate, 4.1 times more Sugars, 2 times more Fiber and 7.3 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein