Comparing Nutrients in 1 pound Oranges VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Oranges	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	7.35% 213kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	59.2% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	266% 346g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	148% 107g	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	28.6% 11g	116% 44g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	207% 1860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	269% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	318% 4.13mg	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	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	516% 12.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55% 331IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	18% 181mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	238% 2.15mg	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	5.67% 0.45mg	557% 44.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	488% 11.2mg	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	9.07% 63.5mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.04% 38.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Raw Oranges have more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 37.3 times more Vitamin A, 7.8 times more Vitamin B1, 19.3 times more Vitamin B2, 32.2 times more Vitamin B3, 3.1 times more Vitamin B5, 15.2 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 12.9 times more Vitamin E and more Vitamin K than Raw Oranges.

Comparing minerals per 1 pound for Oranges vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Raw Oranges have 10.2 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 10.5 times more Copper, 98.2 times more Iron, 12 times more Magnesium, 99 times more Manganese, 21 times more Phosphorus, 2.1 times more Potassium, 34.6 times more Selenium, more Sodium and 39 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 8.2 times more Energy, 46.7 times more Fat, 53.3 times more Saturated Fat, 10.4 times more Omega 3, 123.3 times more Omega 6, 6.5 times more Carbohydrate, 2.5 times more Sugars, 4 times more Fiber and 7.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.