Comparing Nutrients in 1 pound POST, GRAPE-NUTS Flakes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Florida Oranges	Recommended Dietary Allowance
Energy	59% 1706kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	95% 69g	57% 41.5g	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	122% 46.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	76% 42.6g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	391% 3515μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	17.8% 0.23mg	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	782% 3130μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	227% 204mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	104% 626IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Florida Oranges	Recommended Dietary Allowance
Calcium	16.3% 163mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	19.7% 0.18mg	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	1582% 127mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.73% 0.11mg	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	181% 1270mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	394% 217μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	142% 2132mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.4% 15g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of POST, GRAPE-NUTS Flakes vs Florida Oranges:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 70.5 times more Vitamin A, 13 times more Vitamin B1, 37.5 times more Vitamin B2, 43 times more Vitamin B3, 33.3 times more Vitamin B6, 40.6 times more Vitamin B9, more Vitamin B12, more Vitamin D, 4.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 1 pound for POST, GRAPE-NUTS Flakes vs Florida Oranges:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.7 times more Copper, 310 times more Iron, 10.1 times more Magnesium, 23.3 times more Phosphorus, 2 times more Potassium, 95.6 times more Selenium, more Sodium and 97.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 26.4 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Florida Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 8.2 times more Energy, 17.6 times more Fat, 20 times more Saturated Fat, 11.6 times more Omega 3, 44.3 times more Omega 6, 7.1 times more Carbohydrate, 1.7 times more Sugars, 4.3 times more Fiber and 13.4 times more Protein than Raw Florida Oranges.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.