Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, COCOA PEBBLES VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Energy	19.4% 563kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	13% 17g	130g per day for Men 19-50 years
Sugars	70% 50.7g	NA	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	5.97% 2.27g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	12% 6.8g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	122% 1100μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	6.87% 0.089mg	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	122% 489μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	65.2% 391IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	5.83% 0.052mg	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	110% 8.8mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.4% 0.033mg	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	19.2% 135mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	56% 842mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES vs Valencia Oranges:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 64.7 times more Vitamin A, 14.9 times more Vitamin B1, 37.5 times more Vitamin B2, 62.8 times more Vitamin B3, 27 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, POST, COCOA PEBBLES.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, COCOA PEBBLES vs Valencia Oranges:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 8.1 times more Copper, 68.9 times more Iron, 3.1 times more Magnesium, 5.6 times more Phosphorus, more Sodium and 86.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Valencia Oranges have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 8.1 times more Energy, 13.7 times more Fat, 102.9 times more Saturated Fat, 7.2 times more Carbohydrate and 4.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Valencia Oranges have similar amounts of Omega 3 per 5 oz.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.