Comparing Nutrients in 14 ounces Oranges with Peel VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Oranges with Peel	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	8.62% 250kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	32% 5.45g	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	250% 325g	130g per day for Men 19-50 years
Sugars	NA	83.2% 60.3g	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	107% 40.5g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	342% 3076μg	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	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	427% 68.3mg	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	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	29.8% 119μg	685% 2739μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	27.8% 278mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	132% 1.2mg	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	1384% 111mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	95% 401mg	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	159% 1111mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	124% 1865mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	281% 31mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS POST, GRAPE-NUTS Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Oranges with Peel have more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 59.6 times more Vitamin A, 13 times more Vitamin B1, 30 times more Vitamin B2, 34.4 times more Vitamin B3, 18.3 times more Vitamin B6, 23 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
• 14 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Oranges with Peel vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Oranges with Peel have 1.9 times more Calcium and 24.9 times more Water than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 5.3 times more Copper, 34.9 times more Iron, 7.2 times more Magnesium, 12.7 times more Phosphorus, 1.7 times more Potassium, 68.3 times more Selenium, 235 times more Sodium and 70.9 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, POST, GRAPE-NUTS Flakes contain 6 times more Energy, 12.3 times more Fat, 8 times more Omega 3, 31.2 times more Omega 6, 5.3 times more Carbohydrate, 2.3 times more Fiber and 7.2 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6