Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Valencia Oranges	Recommended Dietary Allowance
Energy	55% 1592kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	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	284% 369g	41.5% 54g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	148% 56.2g	30% 11.3g	38g per day for Men 19-50 years
Protein	96% 53.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Valencia 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	110% 1.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.7% 3.63mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	45.4% 181μg	44.2% 177μg	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	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	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Valencia Oranges	Recommended Dietary Allowance
Calcium	26.3% 263mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	142% 11.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	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	249% 1742mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	51.6% 1755mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Valencia Oranges:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 20.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Raw Valencia 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, original spoon-size vs Valencia Oranges:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.5 times more Calcium, 9 times more Copper, 27.8 times more Iron, 13.3 times more Magnesium, 22.6 times more Phosphorus, 2.2 times more Potassium and 50.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 28.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 7.2 times more Energy, 7 times more Fat, 11.4 times more Saturated Fat, 3.9 times more Omega 3, 28 times more Omega 6, 6.8 times more Carbohydrate, 5 times more Fiber and 11.3 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.