Comparing Nutrients in 1 pound Cereals, WHEATENA, dry VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Energy	56% 1619kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	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	31% 0.49g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	36% 6.14g	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	264% 343g	43.8% 57g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	153% 58g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	106% 59.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Navel 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	26.5% 0.32mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	67% 268μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Calcium	227% 2268mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	202% 16mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1038% 24mg	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	249% 1742mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	65.6% 2232mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, WHEATENA, dry vs Navel Oranges:

• Cereals, WHEATENA, dry have 2.7 times more Vitamin B2, 8.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, 22.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and more Vitamin C than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Cereals, WHEATENA, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, WHEATENA, dry vs Navel Oranges:

• Cereals, WHEATENA, dry have 11.6 times more Calcium, 8.5 times more Copper, 27.5 times more Iron, 11.8 times more Magnesium, 181.4 times more Manganese, 16.7 times more Phosphorus, 3 times more Potassium, more Selenium and 55.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 13.2 times more Water than Cereals, WHEATENA, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, WHEATENA, dry have 7.3 times more Energy, 19.3 times more Fat, 25.3 times more Saturated Fat, 12.1 times more Omega 3, 58.8 times more Omega 6, 6 times more Carbohydrate, 5.8 times more Fiber and 14.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.3 times more Sugars than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.