Comparing Nutrients in 1 pound Cereals ready-to-eat, Post, Waffle Crisp VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Oranges	Recommended Dietary Allowance
Energy	61% 1769kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 376g	41% 53.3g	130g per day for Men 19-50 years
Sugars	217% 157g	58.5% 42.4g	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	52.5% 20g	28.6% 11g	38g per day for Men 19-50 years
Protein	53.5% 30g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Oranges	Recommended Dietary Allowance
Vitamin A	373% 3357μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	8% 1.28mg	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	593% 7.7mg	21% 0.27mg	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	378% 1510μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	22.7% 0.2mg	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	510% 41mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.93% 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	154% 1075mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	309% 34mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, Post, Waffle Crisp vs Oranges:

• Cereals ready-to-eat, Post, Waffle Crisp have 67.3 times more Vitamin A, 14.4 times more Vitamin B1, 35 times more Vitamin B2, 59.2 times more Vitamin B3, 28.3 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 2.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.

Comparing minerals per 1 pound for Cereals ready-to-eat, Post, Waffle Crisp vs Oranges:

• Cereals ready-to-eat, Post, Waffle Crisp have 4.4 times more Copper, 90 times more Iron, 7.2 times more Magnesium, 16.9 times more Phosphorus, 39.8 times more Selenium, more Sodium and 107.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium and 34.7 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Raw Oranges have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, Post, Waffle Crisp have 8.3 times more Energy, 41.7 times more Fat, 60 times more Saturated Fat, 13.3 times more Omega 3, 89.2 times more Omega 6, 7.1 times more Carbohydrate, 3.7 times more Sugars, 1.8 times more Fiber and 7 times more Protein than Raw Oranges.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.