Comparing Nutrients in 1 pound Navel Oranges VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	7.66% 222kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	259% 337g	130g per day for Men 19-50 years
Sugars	53% 38.6g	151% 109g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	111% 42g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	205% 1846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	314% 4.1mg	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	38.6% 154μg	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	510% 12.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	2.5% 2.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55% 331IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	19.5% 195mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	930% 74.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 1 pound of Navel Oranges has 118.2 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 1 lb of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contains 33.9 times more Vitamin A, 10.3 times more Vitamin B1, 15.7 times more Vitamin B2, 21.4 times more Vitamin B3, 11.4 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 3.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K
• 1 pound of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Navel Oranges vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 1 pound of Navel Oranges has 10.1 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 1 lb of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contains 10.3 times more Copper, 126.2 times more Iron, 7.9 times more Magnesium, 11 times more Phosphorus, 2.3 times more Potassium, more Selenium, 247 times more Sodium and 27.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contains 7.7 times more Energy, 47.3 times more Fat, 47.1 times more Saturated Fat, 12.8 times more Omega 3, 86.3 times more Omega 6, 5.9 times more Carbohydrate, 2.8 times more Sugars, 4.2 times more Fiber and 8.7 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein