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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	7.66% 222kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.2% 1.34g	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	19.6% 3.33g	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	275% 358g	130g per day for Men 19-50 years
Sugars	NA	206% 149g	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	164% 62g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	192% 1724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	241% 38.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	279% 3.63mg	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	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	472% 11.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.4% 308IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	18% 181mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	202% 1.8mg	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	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	633% 14.6mg	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	220% 1538mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	NA	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, POST Raisin Bran Cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals ready-to-eat, POST Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 1.2 times more Vitamin B5 and 53.9 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, POST Raisin Bran Cereal contains 31.7 times more Vitamin A, 6.9 times more Vitamin B1, 17.5 times more Vitamin B2, 31 times more Vitamin B3, 12.7 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C

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

• 1 pound of Valencia Oranges has 10 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, POST Raisin Bran Cereal contains 10.8 times more Copper, 203.3 times more Iron, 16.8 times more Magnesium, 139.6 times more Manganese, 19.9 times more Phosphorus, 2.9 times more Potassium, more Sodium and 63.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Calcium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST Raisin Bran Cereal contains 6.6 times more Energy, 3.8 times more Omega 3, 16.7 times more Omega 6, 6.6 times more Carbohydrate, 5.5 times more Fiber and 7.3 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein