Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	17% 490kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	60.3% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	646% 840g	130g per day for Men 19-50 years
Sugars	NA	255% 185g	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	65.8% 25g	487% 185g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	187% 2.43mg	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	98% 390μg	47.5% 190μg	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	539% 485mg	618% 556mg	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	NA	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	40% 400mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	334% 3mg	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	11.3% 0.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	NA	304% 167μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	469% 7040mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	116% 13mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Raw Valencia Oranges have more Vitamin A and 2.1 times more Vitamin B9 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 6.9 times more Vitamin B3 and 3.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin C per 1 kg.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Raw Valencia Oranges have 24.1 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.8 times more Calcium, 8.1 times more Copper, 14.8 times more Iron, 10.7 times more Magnesium, 7.4 times more Phosphorus, 1.8 times more Potassium, more Sodium and 21.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 6.8 times more Energy, 12.3 times more Fat, 2.6 times more Omega 3, 23.3 times more Omega 6, 7.1 times more Carbohydrate, 7.4 times more Fiber and 7.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.