Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST Raisin Bran Cereal VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Navel Oranges	Recommended Dietary Allowance
Energy	112% 3240kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	96% 125g	130g per day for Men 19-50 years
Sugars	454% 329g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	361% 137g	58% 22g	38g per day for Men 19-50 years
Protein	136% 76g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Navel Oranges	Recommended Dietary Allowance
Vitamin A	422% 3800μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	60.8% 0.79mg	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	848% 3390μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Navel Oranges	Recommended Dietary Allowance
Calcium	44% 440mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	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	2288% 183mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	12.6% 0.29mg	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	484% 3390mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	154% 5250mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.32% 86g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal vs Navel Oranges:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 31.7 times more Vitamin A, 8.8 times more Vitamin B1, 13.7 times more Vitamin B2, 20 times more Vitamin B3, 10.1 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.6 times more Vitamin E than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.3 times more Vitamin B5 and 65.7 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Raw Navel Oranges have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST Raisin Bran Cereal vs Navel Oranges:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 10.3 times more Copper, 140.8 times more Iron, 15.3 times more Magnesium, 110.7 times more Manganese, 14.7 times more Phosphorus, 3.2 times more Potassium, more Selenium, 382 times more Sodium and 47.5 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 10 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Navel Oranges contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 6.6 times more Energy, 6.8 times more Omega 3, 32 times more Omega 6, 6.3 times more Carbohydrate, 3.9 times more Sugars, 6.2 times more Fiber and 8.4 times more Protein than Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein