Comparing Nutrients in 1 pound Valencia Oranges VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	7.66% 222kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	43% 7.3g	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	290% 376g	130g per day for Men 19-50 years
Sugars	NA	217% 157g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	473% 75.7mg	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	22% 0.29mg	593% 7.7mg	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	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	101% 0.91mg	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	510% 41mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	11% 77mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	309% 34mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, Post, Waffle Crisp per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp:

• 1 pound of Valencia Oranges has more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 61.7 times more Vitamin A, 14.4 times more Vitamin B1, 35 times more Vitamin B2, 60.9 times more Vitamin B3, 27 times more Vitamin B6, 8.5 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, Waffle Crisp have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Valencia Oranges vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 pound of Valencia Oranges has 1.7 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 5.4 times more Copper, 100 times more Iron, 7.2 times more Magnesium, 13.9 times more Phosphorus, more Sodium and 125 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 8 times more Energy, 16.7 times more Fat, 25.7 times more Saturated Fat, 5.8 times more Omega 3, 36.5 times more Omega 6, 7 times more Carbohydrate, 1.8 times more Fiber and 6.3 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein