Comparing Nutrients in 1 kilogram Oranges VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	16.2% 470kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	612% 796g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	116% 44g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	131% 1.7mg	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	75% 300μg	80% 320μg	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	591% 532mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	454% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.75% 270μg	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	12.5% 1mg	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	763% 17.6mg	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	20% 140mg	507% 3550mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	102% 3480mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	2238% 1231μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, wheat, puffed, fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Cereals ready-to-eat, wheat, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals ready-to-eat, wheat, puffed, fortified:

• 1 kilogram of Oranges has more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 29.9 times more Vitamin B1, 45 times more Vitamin B2, 125.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, wheat, puffed, fortified provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Cereals ready-to-eat, wheat, puffed, fortified:

• 1 kilogram of Oranges has 1.4 times more Calcium and 28.9 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 9.1 times more Copper, 317 times more Iron, 14.5 times more Magnesium, 70.2 times more Manganese, 25.4 times more Phosphorus, 1.9 times more Potassium, 246.2 times more Selenium and 33.7 times more Zinc than Raw Oranges.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 7.7 times more Energy, 6.8 times more Carbohydrate, 1.8 times more Fiber and 15.6 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy and Protein