Comparing Nutrients in 1 pound Navel Oranges VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	7.66% 222kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	8.72% 1.5g	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	299% 389g	130g per day for Men 19-50 years
Sugars	53% 38.6g	59.5% 43g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 43g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	550% 4953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	778% 10mg	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	756% 3025μg	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	298% 268mg	93% 84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	19.5% 195mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	36.8% 0.33mg	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	2176% 174mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	44% 1mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	706% 77.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, RALSTON Corn Biscuits per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits:

• 1 pound of Navel Oranges has 2.2 times more Vitamin B5 and 3.2 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 91 times more Vitamin A, 22.4 times more Vitamin B1, 33.3 times more Vitamin B2, 51.4 times more Vitamin B3, 28.2 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 1 pound of Navel Oranges has 23.9 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 8.8 times more Calcium, 1.9 times more Copper, 295.2 times more Iron, 1.4 times more Magnesium, 7.7 times more Manganese, 1.7 times more Phosphorus, more Selenium, 767 times more Sodium and 214.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has more Fructose than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 7.7 times more Energy, 6.8 times more Carbohydrate and 6.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6 in one pound.