Comparing Nutrients in 1 kilogram Navel Oranges VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Navel Oranges	POST Bran Flakes	Recommended Dietary Allowance
Energy	17% 490kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	619% 805g	130g per day for Men 19-50 years
Sugars	117% 85g	257% 186g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	482% 183g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1308% 17mg	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	85% 340μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	POST Bran Flakes	Recommended Dietary Allowance
Calcium	43% 430mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	556% 5mg	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	16.3% 1.3mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs POST Bran Flakes:

• Raw Navel Oranges have more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 62.4 times more Vitamin A, 19.1 times more Vitamin B1, 27.5 times more Vitamin B2, 39.3 times more Vitamin B3, 21.5 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12, more Vitamin D, 5.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.

Comparing minerals per 1 kilogram for Navel Oranges vs POST Bran Flakes:

• Raw Navel Oranges have 25.3 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 12.8 times more Copper, 215.4 times more Iron, 20.8 times more Magnesium, 19.5 times more Phosphorus, 3.2 times more Potassium, more Selenium, 540 times more Sodium and 62.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST Bran Flakes contain 6.7 times more Energy, 14 times more Fat, 23.5 times more Saturated Fat, 9.7 times more Omega 3, 48.3 times more Omega 6, 6.4 times more Carbohydrate, 2.2 times more Sugars, 8.3 times more Fiber and 10.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.