Comparing Nutrients in 14 ounces Oranges with Peel VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	8.62% 250kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	8.8% 2.82g	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	36% 6.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	225% 293g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	47% 18g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	30.5% 0.4mg	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	29.8% 119μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	48% 1.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	27.8% 278mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	179% 1.6mg	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	39.7% 3.18mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	300% 1258mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	57.7% 1961mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.2% 7.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, FAMILIA per 14 oz

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

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cereals ready-to-eat, FAMILIA:

• 14 ounces of Oranges with Peel have 1.9 times more Vitamin B9 and 118.3 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While 14 oz of Cereals ready-to-eat, FAMILIA contain 3.2 times more Vitamin B1, 11 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, FAMILIA provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cereals ready-to-eat, FAMILIA:

• 14 ounces of Oranges with Peel have 43.3 times more Water than Cereals ready-to-eat, FAMILIA.
• While 14 oz of Cereals ready-to-eat, FAMILIA contain 2.5 times more Calcium, 7.1 times more Copper, 3.5 times more Iron, 22.6 times more Magnesium, 15.3 times more Phosphorus, 2.5 times more Potassium, 24.7 times more Selenium and 17.5 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, FAMILIA contain 6.2 times more Energy, 21 times more Fat, 20.3 times more Saturated Fat, 5.8 times more Omega 3, 35.2 times more Omega 6, 4.8 times more Carbohydrate, 1.9 times more Fiber and 7.3 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6