Comparing Nutrients in 1 pound Oranges with Peel VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	9.85% 286kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.03% 2.25g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	264% 343g	130g per day for Men 19-50 years
Sugars	NA	125% 91g	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	53.7% 20.4g	109% 41.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	98% 1.27mg	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	34% 136μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	44% 39.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	31.8% 318mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	151% 1.36mg	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	45.4% 3.63mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	240% 1683mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	10% 373g	0.91% 33.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, ALPEN per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Cereals ready-to-eat, ALPEN:

• 1 pound of Oranges with Peel has 8.2 times more Vitamin C than Cereals ready-to-eat, ALPEN.
• While 1 lb of Cereals ready-to-eat, ALPEN contains 4 times more Vitamin B1, 8 times more Vitamin B2, 4.2 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, ALPEN provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cereals ready-to-eat, ALPEN:

• 1 pound of Oranges with Peel has 11.1 times more Water than Cereals ready-to-eat, ALPEN.
• While 1 lb of Cereals ready-to-eat, ALPEN contains 2.1 times more Calcium, 5.3 times more Copper, 3.8 times more Iron, 6.7 times more Magnesium, 16.9 times more Phosphorus, 2.1 times more Potassium, 24.7 times more Selenium and 27.3 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, ALPEN contains 5.6 times more Energy, 11 times more Fat, 2.8 times more Omega 3, 20 times more Omega 6, 4.9 times more Carbohydrate, 2 times more Fiber and 8.6 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6