Comparing Nutrients in 1 pound Oranges VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Oranges	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	7.35% 213kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	20.4% 6.54g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	107% 18.2g	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	236% 307g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	181% 131g	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	57.5% 41.7g	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	% 56.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	304% 2740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	721% 9.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	546% 87.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	640% 8.3mg	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	16% 63.5μg	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	268% 241mg	39.3% 35.4mg	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	5.44% 0.82mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58% 69.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	18% 181mg	261% 2613mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	71.6% 0.64mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	196% 4.5mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	10.6% 393g	2.05% 75.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Snacks, KELLOGG, KELLOGG:

• Raw Oranges have 2.1 times more Vitamin B9 and 6.8 times more Vitamin C than Snacks, KELLOGG, KELLOGG.
• While Snacks, KELLOGG, KELLOGG contain 54.9 times more Vitamin A, 13.3 times more Vitamin B1, 51.7 times more Vitamin B2, 68.3 times more Vitamin B3, 1.6 times more Vitamin B5, 30.6 times more Vitamin B6, 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Snacks, KELLOGG, KELLOGG:

• Raw Oranges have 5.2 times more Water than Snacks, KELLOGG, KELLOGG.
• While Snacks, KELLOGG, KELLOGG contain 14.4 times more Calcium, 3.2 times more Copper, 61.4 times more Iron, 3.7 times more Magnesium, 39.8 times more Manganese, 9.6 times more Phosphorus, 1.4 times more Potassium, 11.2 times more Selenium, more Sodium and 74.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Snacks, KELLOGG, KELLOGG contain 7.8 times more Energy, 72.3 times more Fat, 96.1 times more Saturated Fat, 74.3 times more Omega 3, 223.4 times more Omega 6, 5.8 times more Carbohydrate, 3.1 times more Sugars, 1.3 times more Fiber and 4.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.