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Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, GOLDEN CRISPVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GOLDEN CRISP
6%
4%
90%
Valencia Oranges
8%
5%
87%
1 kg ▼

Macro Nutrients

131%3800kcal
Energy
17%490kcal
3800 kcalvs490 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.5%17g
Fat
3.1%3g
17 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.25%2g
Saturated Fat
1.1%0.35g
2 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23.8%0.38g
Omega 3
10%0.16g
0.38 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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33%5.62g
Omega 6
2.6%0.44g
5.62 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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693%901g
Carbohydrate
91%119g
901 gvs119 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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739%536g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
536 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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132%50g
Fiber
65.8%25g
50 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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98%55g
Protein
18.6%10.4g
55 gvs10.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

924%8320μg
Vitamin A
13.3%120μg
RAE, retinol activity equivalents
8320 μgvs120 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1167%14mg
Vitamin B1
72.5%0.87mg
Thiamine
14 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1231%16mg
Vitamin B2
30.8%0.4mg
Riboflavin
16 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1156%185mg
Vitamin B3
17%2.74mg
Niacin, nicotinic acid, niacinamide
185 mgvs2.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
50%2.5mg
Pantothenic acid
NA mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1462%19mg
Vitamin B6
48.5%0.63mg
Pyridoxine
19 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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925%3700μg
Vitamin B9
98%390μg
Folates and Folic Acid
3700 μgvs390 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2333%56μg
Vitamin B12
0%0μg
Cobalamin
56 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
539%485mg
Ascorbic acid
0 mgvs485 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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493%2960IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
2960 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22%3.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
3.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.5%9μg
Vitamin K
NA
Phytomenadione or phylloquinone
9 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%150mg
Calcium
40%400mg
150 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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222%2mg
Copper
41%0.37mg
2 mgvs0.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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838%67mg
Iron
11.3%0.9mg
67 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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140%590mg
Magnesium
24%100mg
590 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
10%0.23mg
NA mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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324%2270mg
Phosphorus
24.3%170mg
2270 mgvs170 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51.8%1760mg
Potassium
52.6%1790mg
1760 mgvs1790 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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884%486μg
Selenium
NA
486 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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63.3%950mg
Sodium
0%0mg
950 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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509%56mg
Zinc
5.45%0.6mg
56 mgvs0.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g
Water
23.3%863g
14 gvs863 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, GOLDEN CRISP vs Valencia Oranges:
Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, GOLDEN CRISP vs Valencia Oranges:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: