Comparing Nutrients in 1 kilogram Florida Oranges VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Florida Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	16% 460kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	68.6% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	620% 807g	130g per day for Men 19-50 years
Sugars	126% 91g	10.3% 7.5g	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	387% 147g	38g per day for Men 19-50 years
Protein	12.5% 7g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	325% 52mg	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	39.2% 0.51mg	61.5% 0.8mg	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	42.5% 170μg	75% 300μg	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	500% 450mg	0% 0mg	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	12% 1.8mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	43% 430mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	0% 0mg	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	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 120mg	597% 4180mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Florida Oranges has more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 2 times more Vitamin B1, 2 times more Vitamin B2, 13 times more Vitamin B3, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 6.1 times more Vitamin E than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Florida Oranges has more Copper and 27.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 43 times more Iron, 17.4 times more Magnesium, 34.8 times more Phosphorus, 2.3 times more Potassium, 16.4 times more Selenium and 39.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Calcium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 12.2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 7.4 times more Energy, 9.8 times more Fat, 4.9 times more Omega 3, 37.6 times more Omega 6, 7 times more Carbohydrate, 6.1 times more Fiber and 15.6 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein