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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Navel Oranges	Recommended Dietary Allowance
Energy	130% 3760kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	631% 820g	96% 125g	130g per day for Men 19-50 years
Sugars	210% 152g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	268% 102g	58% 22g	38g per day for Men 19-50 years
Protein	168% 94g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	861% 7750μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	60.8% 0.79mg	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	1725% 6900μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	36% 360mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	43.3% 0.39mg	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	3488% 279mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	400% 2800mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	313% 4700mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.89% 33g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of POST, GRAPE-NUTS Flakes vs Navel Oranges:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 64.6 times more Vitamin A, 19.1 times more Vitamin B1, 29.4 times more Vitamin B2, 40.5 times more Vitamin B3, 21.5 times more Vitamin B6, 20.3 times more Vitamin B9, more Vitamin B12, more Vitamin D, 5.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 1 kilogram for POST, GRAPE-NUTS Flakes vs Navel Oranges:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.7 times more Copper, 214.6 times more Iron, 9.2 times more Magnesium, 12.2 times more Phosphorus, 2 times more Potassium, more Selenium, 470 times more Sodium and 97.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 26.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Navel Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.7 times more Energy, 24.7 times more Fat, 29.4 times more Saturated Fat, 14.2 times more Omega 3, 59.7 times more Omega 6, 6.5 times more Carbohydrate, 1.8 times more Sugars, 4.6 times more Fiber and 10.3 times more Protein than Raw Navel Oranges.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.