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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	17% 490kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	620% 807g	130g per day for Men 19-50 years
Sugars	117% 85g	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	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	387% 147g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	325% 52mg	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	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	414% 1740mg	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	597% 4180mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel 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 Navel 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 Navel Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Navel 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 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 12.2 times more Vitamin B3 and 7.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Navel 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 Navel 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 Navel Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Navel Oranges has more Copper and 27.4 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 29.8 times more Iron, 15.8 times more Magnesium, 18.2 times more Phosphorus, 2.4 times more Potassium, more Selenium and 39.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, 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 Navel Oranges has 11.3 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 6.9 times more Energy, 13.7 times more Fat, 6 times more Omega 3, 50.7 times more Omega 6, 6.4 times more Carbohydrate, 6.7 times more Fiber and 12 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein