Comparing Nutrients in 14 ounces Oranges with Peel VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	8.62% 250kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	51% 8.7g	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	223% 291g	130g per day for Men 19-50 years
Sugars	NA	24.6% 18g	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	105% 40g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	437% 3929μg	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	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	444% 71mg	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	546% 7.1mg	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	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1120% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	94% 85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	27.8% 278mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	1434% 115mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	NA	615% 14mg	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	202% 1417mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	132% 1973mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	483% 53mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.4% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 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, GENERAL MILLS, CHEERIOS:

• 14 ounces of Oranges with Peel have 3.3 times more Vitamin C than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 76.2 times more Vitamin A, 13 times more Vitamin B1, 2 times more Vitamin B2, 35.8 times more Vitamin B3, 19.2 times more Vitamin B6, 23.8 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 14 ounces of Oranges with Peel have 21.9 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 5.1 times more Calcium, 6.8 times more Copper, 36.1 times more Iron, 8.1 times more Magnesium, 16.2 times more Phosphorus, 3.2 times more Potassium, 35.6 times more Selenium, 248.5 times more Sodium and 121.8 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, GENERAL MILLS, CHEERIOS contain 5.9 times more Energy, 22 times more Fat, 45.7 times more Saturated Fat, 4.3 times more Omega 3, 49.8 times more Omega 6, 4.7 times more Carbohydrate, 2.2 times more Fiber and 9.5 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6