Comparing Nutrients in 1 pound Cereals ready-to-eat, FAMILIA VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Valencia Oranges	Recommended Dietary Allowance
Energy	60.7% 1760kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	41.5% 54g	130g per day for Men 19-50 years
Sugars	145% 105g	NA	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	101% 38.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	77% 43g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	22% 0.29mg	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	18% 72.6μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	55% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	244% 220mg	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	35% 5.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Valencia Oranges	Recommended Dietary Allowance
Calcium	78.5% 785mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	18.6% 0.17mg	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	158% 12.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	342% 1438mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.54% 0.1mg	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	218% 1529mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, FAMILIA vs Valencia Oranges:

• Cereals ready-to-eat, FAMILIA have 3.7 times more Vitamin B1, 13.8 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 2.4 times more Vitamin B9 and 80.8 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, FAMILIA vs Valencia Oranges:

• Cereals ready-to-eat, FAMILIA have 4.3 times more Calcium, 11 times more Copper, 30.9 times more Iron, 31.7 times more Magnesium, 19.8 times more Phosphorus, 2.8 times more Potassium and 32 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 45.4 times more Water than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, FAMILIA have 7.9 times more Energy, 21 times more Fat, 20.3 times more Saturated Fat, 5.8 times more Omega 3, 35.2 times more Omega 6, 6.2 times more Carbohydrate, 3.4 times more Fiber and 9.1 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, FAMILIA as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.