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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oranges with Peel	Recommended Dietary Allowance
Energy	112% 3240kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	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	607% 789g	119% 155g	130g per day for Men 19-50 years
Sugars	454% 329g	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	361% 137g	118% 45g	38g per day for Men 19-50 years
Protein	136% 76g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	422% 3800μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oranges with Peel	Recommended Dietary Allowance
Calcium	44% 440mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	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	484% 3390mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	154% 5250mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.32% 86g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Oranges with Peel 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 Oranges with Peel 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 Oranges with Peel :

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 29.2 times more Vitamin A, 6 times more Vitamin B1, 14 times more Vitamin B2, 17 times more Vitamin B3, 8.6 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Vitamin B5 and 78.9 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 Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 7 times more Copper, 22.9 times more Iron, 12 times more Magnesium, 15.4 times more Phosphorus, 2.7 times more Potassium, 8.4 times more Selenium, 191 times more Sodium and 34.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Calcium and 9.6 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 5.1 times more Energy, 3.8 times more Omega 3, 16.7 times more Omega 6, 5.1 times more Carbohydrate, 3 times more Fiber and 5.8 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6