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Comparing Nutrients in 1 kilogram POST, GRAPE-NUTS FlakesVS Navel Oranges

Macros Ratio

Protein Fat Carbs

POST, GRAPE-NUTS Flakes
9%
8%
83%
Navel Oranges
7%
2%
91%
1 kg ▼

Macro Nutrients

130%3760kcal
Energy
17%490kcal
3760 kcalvs490 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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38%37g
Fat
1.55%1.5g
37 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.6%5g
Saturated Fat
0.53%0.17g
5 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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80%1.28g
Omega 3
5.63%0.09g
1.28 gvs0.09 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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80.7%13.7g
Omega 6
1.35%0.23g
13.7 gvs0.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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631%820g
Carbohydrate
96%125g
820 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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210%152g
Sugars
117%85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
152 gvs85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
31%22.5g
≤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]
NA gvs22.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%19.7g
NA gvs19.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%42.8g
NA gvs42.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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268%102g
Fiber
58%22g
102 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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168%94g
Protein
16.3%9.1g
94 gvs9.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

861%7750μg
Vitamin A
13.3%120μg
RAE, retinol activity equivalents
7750 μgvs120 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1083%13mg
Vitamin B1
56.7%0.68mg
Thiamine
13 mgvs0.68 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1154%15mg
Vitamin B2
39.2%0.51mg
Riboflavin
15 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1075%172mg
Vitamin B3
26.6%4.25mg
Niacin, nicotinic acid, niacinamide
172 mgvs4.25 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
52.2%2.6mg
Pantothenic acid
NA mgvs2.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1308%17mg
Vitamin B6
60.8%0.79mg
Pyridoxine
17 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1725%6900μg
Vitamin B9
85%340μg
Folates and Folic Acid
6900 μgvs340 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2167%52μg
Vitamin B12
0%0μg
Cobalamin
52 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
657%591mg
Ascorbic acid
0 mgvs591 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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230%1380IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
1380 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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54%8.1mg
Vitamin E
10%1.5mg
Tocopherols and Tocotrienols
8.1 mgvs1.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21.7%26μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
26 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

36%360mg
Calcium
43%430mg
360 mgvs430 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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333%3mg
Copper
43.3%0.39mg
3 mgvs0.39 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3488%279mg
Iron
16.3%1.3mg
279 mgvs1.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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240%1010mg
Magnesium
26%110mg
1010 mgvs110 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
12.6%0.29mg
NA mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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400%2800mg
Phosphorus
33%230mg
2800 mgvs230 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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99%3360mg
Potassium
49%1660mg
3360 mgvs1660 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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869%478μg
Selenium
0%0μg
478 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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313%4700mg
Sodium
0.67%10mg
4700 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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709%78mg
Zinc
7.27%0.8mg
78 mgvs0.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.89%33g
Water
23.2%860g
33 gvs860 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of POST, GRAPE-NUTS Flakes vs Navel Oranges:
Comparing minerals per 1 kilogram for POST, GRAPE-NUTS Flakes vs Navel Oranges:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: