Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Valencia Oranges	Recommended Dietary Allowance
Energy	116% 3370kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	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% 790g	91% 119g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	326% 124g	65.8% 25g	38g per day for Men 19-50 years
Protein	203% 114g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	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	233% 2.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.6% 3.08mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	108% 430μg	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	0% 0mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Valencia Oranges	Recommended Dietary Allowance
Calcium	56% 560mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	41% 0.37mg	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	329% 26.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1096% 25mg	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	536% 3750mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.65% 61g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Valencia Oranges:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 22.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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, POST, Shredded Wheat, original big biscuit vs Valencia Oranges:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.4 times more Calcium, 10.3 times more Copper, 29.2 times more Iron, 13 times more Magnesium, 109.6 times more Manganese, 22.1 times more Phosphorus, 2.1 times more Potassium and 48.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 14.2 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 6.9 times more Energy, 6.7 times more Fat, 11.7 times more Saturated Fat, 4.8 times more Omega 3, 26 times more Omega 6, 6.6 times more Carbohydrate, 5 times more Fiber and 10.9 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.