Comparing Nutrients in 1 pound Valencia Oranges VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	7.66% 222kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	281% 365g	130g per day for Men 19-50 years
Sugars	NA	55.4% 40g	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	30% 11.3g	155% 59g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	300% 3.9mg	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	44.2% 177μg	391% 1565μg	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	244% 220mg	0.5% 0.45mg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	18% 181mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	171% 1.54mg	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	5.1% 0.41mg	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	638% 14.7mg	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	11% 77mg	303% 2118mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	NA	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	85.4% 9.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Raw Valencia Oranges have more Vitamin A and 485 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 7.5 times more Vitamin B1, 3 times more Vitamin B2, 31.5 times more Vitamin B3, 3.5 times more Vitamin B5, 13.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Raw Valencia Oranges have 1.3 times more Calcium and 24.7 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 9.2 times more Copper, 311.1 times more Iron, 12.4 times more Magnesium, 140.7 times more Manganese, 27.5 times more Phosphorus, 2.2 times more Potassium, more Sodium and 34.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 7.4 times more Energy, 6 times more Fat, 9.7 times more Saturated Fat, 3.8 times more Omega 3, 16.4 times more Omega 6, 6.8 times more Carbohydrate, 5.2 times more Fiber and 10.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.