Comparing Nutrients in 1 kilogram Oranges with Peel VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Energy	21.7% 630kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	619% 805g	130g per day for Men 19-50 years
Sugars	NA	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	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	118% 45g	482% 183g	38g per day for Men 19-50 years
Protein	23.2% 13g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Calcium	70% 700mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oranges with Peel has more Vitamin C than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 57.6 times more Vitamin A, 13 times more Vitamin B1, 28 times more Vitamin B2, 33.4 times more Vitamin B3, 18.3 times more Vitamin B6, 22.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C

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

• 1 kilogram of Oranges with Peel has 1.6 times more Calcium and 24.2 times more Water than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 8.8 times more Copper, 35 times more Iron, 16.4 times more Magnesium, 20.4 times more Phosphorus, 2.7 times more Potassium, 75 times more Selenium, 270 times more Sodium and 45.5 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 5.2 times more Energy, 7 times more Fat, 5.4 times more Omega 3, 25.3 times more Omega 6, 5.2 times more Carbohydrate, 4.1 times more Fiber and 7.6 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6