Comparing Nutrients in 1 pound Valencia Oranges VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	7.66% 222kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	29.5% 5.02g	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	284% 370g	130g per day for Men 19-50 years
Sugars	NA	35.7% 26g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, WEETABIX whole grain 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	729% 8.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	162% 26mg	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	161% 2.1mg	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	52% 209μg	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% 0mg	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	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	18% 181mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	313% 2.82mg	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	729% 58.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	99% 417mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	57.2% 1946mg	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	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 22.2 times more Vitamin B1, 24.5 times more Vitamin B2, 20.9 times more Vitamin B3 and 7.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, WEETABIX whole grain 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, WEETABIX whole grain cereal:

• Raw Valencia Oranges have 28.8 times more Water than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 1.4 times more Calcium, 16.8 times more Copper, 142.9 times more Iron, 9.2 times more Magnesium, 10.1 times more Phosphorus, 2.4 times more Potassium, more Sodium and 28.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, WEETABIX whole grain cereal contain 7.6 times more Energy, 9.5 times more Fat, 13.7 times more Saturated Fat, 3.6 times more Omega 3, 25.2 times more Omega 6, 6.9 times more Carbohydrate, 4.6 times more Fiber and 11 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.