Comparing Nutrients in 1 pound Oranges VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	7.35% 213kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	23% 3.9g	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	268% 348g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	30.5% 22g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	144% 1293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	133% 1.72mg	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	113% 454μg	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	19% 17.2mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	18% 181mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	36.8% 0.33mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	NA	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Tart, breakfast, low fat:

• Raw Oranges have 14 times more Vitamin C than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 25.9 times more Vitamin A, 3.3 times more Vitamin B1, 13.7 times more Vitamin B2, 13.5 times more Vitamin B3, 6.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Tart, breakfast, low fat:

• Raw Oranges have 2.7 times more Potassium and 7.2 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.6 times more Copper, 34.2 times more Iron, 4.4 times more Magnesium, 6.6 times more Phosphorus, 25.8 times more Selenium, more Sodium and 4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Tart, breakfast, low fat have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.9 times more Sugars and 1.6 times more Fiber than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 7.9 times more Energy, 49.9 times more Fat, 92.9 times more Saturated Fat, 3.3 times more Omega 3, 47.6 times more Omega 6, 6.5 times more Carbohydrate and 4.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.