Comparing Nutrients in 1 kilogram Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Valencia Oranges	Recommended Dietary Allowance
Energy	161% 4670kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	189% 183g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	87.5% 28g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1008% 16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	408% 69.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	508% 661g	91% 119g	130g per day for Men 19-50 years
Sugars	251% 182g	NA	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	221% 84g	65.8% 25g	38g per day for Men 19-50 years
Protein	201% 112g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	48.5% 0.63mg	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	37.5% 150μg	98% 390μg	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	3.33% 3mg	539% 485mg	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	59.3% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Valencia Oranges	Recommended Dietary Allowance
Calcium	51% 510mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	505% 40.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	10% 0.23mg	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	461% 3230mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Valencia Oranges:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.4 times more Vitamin B1 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 161.7 times more Vitamin C than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Valencia Oranges:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.3 times more Calcium, 2.2 times more Copper, 44.9 times more Iron, 4 times more Magnesium, 5.2 times more Manganese, 19 times more Phosphorus, 1.6 times more Potassium, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 28.8 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 9.5 times more Energy, 61.1 times more Fat, 80 times more Saturated Fat, 100.8 times more Omega 3, 157.5 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Fiber and 10.8 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.