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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Navel Oranges	Recommended Dietary Allowance
Energy	53% 1538kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 366g	43.8% 57g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	175% 66.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel 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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	188% 789mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	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	10.5% 390g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 12.2 times more Vitamin B3, 7.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C 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 Raw Navel Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 29.8 times more Iron, 15.8 times more Magnesium, 18.2 times more Phosphorus, 2.4 times more Potassium, more Selenium and 39.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain more Copper and 27.4 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 Raw Navel Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 6.9 times more Energy, 13.7 times more Fat, 25.3 times more Saturated Fat, 6 times more Omega 3, 50.7 times more Omega 6, 6.4 times more Carbohydrate, 6.7 times more Fiber and 12 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 11.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.