Comparing Nutrients in 1 pound Navel Oranges VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	7.66% 222kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	31% 5.3g	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	281% 366g	130g per day for Men 19-50 years
Sugars	53% 38.6g	4.7% 3.4g	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	175% 66.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	88.5% 49.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	25.7% 0.31mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	147% 23.6mg	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	28% 0.36mg	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	34% 136μg	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	298% 268mg	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	4.54% 0.68mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	19.5% 195mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	0% 0mg	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	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	188% 789mg	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	271% 1896mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, Shredded Wheat n' Bran, spoon-size:

• 1 pound of Navel Oranges has more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 12.2 times more Vitamin B3 and 7.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 pound of Navel Oranges has more Copper and 27.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 29.8 times more Iron, 15.8 times more Magnesium, 18.2 times more Phosphorus, 2.4 times more Potassium, more Selenium and 39.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 11.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 6.9 times more Energy, 13.7 times more Fat, 6 times more Omega 3, 50.7 times more Omega 6, 6.4 times more Carbohydrate, 6.7 times more Fiber and 12 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein