Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Navel Oranges	Recommended Dietary Allowance
Energy	20% 585kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	44% 32g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	21.5% 12g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Navel Oranges	Recommended Dietary Allowance
Vitamin A	68% 611μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	8.6% 0.11mg	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	68% 272μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18% 109IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Navel Oranges	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	6.14% 0.055mg	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	62% 4.96mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	1.8% 0.041mg	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	52.4% 367mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	82.7% 45.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Navel Oranges:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 35.9 times more Vitamin A, 10.3 times more Vitamin B1, 15.7 times more Vitamin B2, 22.6 times more Vitamin B3, 12.7 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin B12, more Vitamin D, 6.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 591 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Navel Oranges:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 7.7 times more Copper, 26.9 times more Iron, 7.7 times more Magnesium, 11.3 times more Phosphorus, 1.7 times more Potassium, more Selenium, 239 times more Sodium and 36.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 28.7 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Raw Navel Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 8.4 times more Energy, 58 times more Fat, 58.8 times more Saturated Fat, 20.6 times more Omega 3, 105 times more Omega 6, 6.2 times more Carbohydrate, 2.6 times more Sugars, 3.4 times more Fiber and 9.3 times more Protein than Raw Navel Oranges.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.