Comparing Nutrients in 1 kilogram POST Bran Flakes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Florida Oranges	6%	4%	90%

Macro Nutrients

	POST Bran Flakes	Florida Oranges	Recommended Dietary Allowance
Energy	113% 3280kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	88.8% 115g	130g per day for Men 19-50 years
Sugars	257% 186g	126% 91g	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	482% 183g	63% 24g	38g per day for Men 19-50 years
Protein	177% 99g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	832% 7490μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	39.2% 0.51mg	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	1668% 6670μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	500% 450mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Florida Oranges	Recommended Dietary Allowance
Calcium	44% 440mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	43.3% 0.39mg	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	3500% 280mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	641% 4490mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.92% 34g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of POST Bran Flakes versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of POST Bran Flakes vs Florida Oranges:

• 1 kilogram of POST Bran Flakes has 68.1 times more Vitamin A, 13 times more Vitamin B1, 35 times more Vitamin B2, 41.8 times more Vitamin B3, 33.3 times more Vitamin B6, 39.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.3 times more Vitamin E than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST Bran Flakes as well as Raw Florida Oranges have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for POST Bran Flakes vs Florida Oranges:

• 1 kilogram of POST Bran Flakes has 12.8 times more Copper, 311.1 times more Iron, 22.9 times more Magnesium, 37.4 times more Phosphorus, 3.2 times more Potassium, 105 times more Selenium, more Sodium and 62.5 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 25.6 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Florida Oranges contain similar levels of Calcium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST Bran Flakes has 7.1 times more Energy, 10 times more Fat, 7.9 times more Omega 3, 35.8 times more Omega 6, 7 times more Carbohydrate, 2 times more Sugars, 7.6 times more Fiber and 14.1 times more Protein than Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein