Comparing Nutrients in 1 kilogram Navel Oranges VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	17% 490kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	55.3% 53.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	584% 760g	130g per day for Men 19-50 years
Sugars	117% 85g	49.2% 35.7g	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	282% 107g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1190% 10710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1374% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	43% 430mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	477% 4.3mg	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	16.3% 1.3mg	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	1174% 27mg	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	766% 5360mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	855% 470μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1217% 134mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.99% 36.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, RALSTON TASTEEOS per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 1 kilogram of Navel Oranges has 2.8 times more Vitamin C than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 89.3 times more Vitamin A, 19.7 times more Vitamin B1, 29.8 times more Vitamin B2, 42 times more Vitamin B3, 1.5 times more Vitamin B5, 22.6 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.9 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 1 kilogram of Navel Oranges has 23.4 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 8.3 times more Calcium, 11 times more Copper, 247.2 times more Iron, 13 times more Magnesium, 93.1 times more Manganese, 23.3 times more Phosphorus, 3.7 times more Potassium, more Selenium, 571 times more Sodium and 167.4 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.4 times more Sugars than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 8.1 times more Energy, 35.7 times more Fat, 54.5 times more Saturated Fat, 6.7 times more Omega 3, 74.7 times more Omega 6, 6.1 times more Carbohydrate, 4.9 times more Fiber and 11.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein