Comparing Nutrients in 5 ounces Cereals, WHEATENA, dry VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Energy	17.4% 506kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	9.66% 0.15g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	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	82.4% 107g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	47.7% 18g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	33% 18.6g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	21% 83.6μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	93% 83.8mg	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	32.5% 4.88mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Navel Oranges	Recommended Dietary Allowance
Calcium	71% 709mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	63.3% 5.06mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	324% 7.46mg	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	77.8% 544mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	57% 6.25mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, WHEATENA, dry vs Navel Oranges:

• Cereals, WHEATENA, dry have 2.7 times more Vitamin B2, 8.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, 22.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and more Vitamin C than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Cereals, WHEATENA, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, WHEATENA, dry vs Navel Oranges:

• Cereals, WHEATENA, dry have 11.6 times more Calcium, 8.5 times more Copper, 27.5 times more Iron, 11.8 times more Magnesium, 181.4 times more Manganese, 16.7 times more Phosphorus, 3 times more Potassium, more Selenium and 55.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 13.2 times more Water than Cereals, WHEATENA, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, WHEATENA, dry have 7.3 times more Energy, 19.3 times more Fat, 25.3 times more Saturated Fat, 12.1 times more Omega 3, 58.8 times more Omega 6, 6 times more Carbohydrate, 5.8 times more Fiber and 14.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.3 times more Sugars than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.