Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Florida Oranges	Recommended Dietary Allowance
Energy	53% 1538kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 366g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	57% 41.5g	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	175% 66.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	11.3% 1.8mg	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	28% 0.36mg	17.8% 0.23mg	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	34% 136μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	227% 204mg	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	33% 4.94mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Florida Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	19.7% 0.18mg	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	219% 17.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	188% 789mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.73% 0.11mg	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	271% 1896mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Florida Oranges:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 2 times more Vitamin B1, 2 times more Vitamin B2, 13 times more Vitamin B3, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 6.1 times more Vitamin E than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Florida Oranges:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 43 times more Iron, 17.4 times more Magnesium, 34.8 times more Phosphorus, 2.3 times more Potassium, 16.4 times more Selenium and 39.1 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains more Copper and 27.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Florida Oranges contain similar levels of Calcium per one pound.
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 7.4 times more Energy, 9.8 times more Fat, 4.9 times more Omega 3, 37.6 times more Omega 6, 7 times more Carbohydrate, 6.1 times more Fiber and 15.6 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 12.2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein