Comparing Nutrients in 5 ounces Valencia Oranges VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	8.8% 6.38g	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	9.33% 3.54g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	156% 1403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	195% 2.54mg	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	14% 55.3μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	33.7% 30.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	1.6% 0.13mg	512% 41mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	220% 5.05mg	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	3.44% 24mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	NA	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	173% 19mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.14% 5.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 5 ounces of Valencia Oranges have 2.3 times more Vitamin C than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 82.5 times more Vitamin A, 14.9 times more Vitamin B1, 2.5 times more Vitamin B2, 65.3 times more Vitamin B3, 28.4 times more Vitamin B6, 18.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Valencia Oranges vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 5 ounces of Valencia Oranges have 23 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.9 times more Calcium, 10.5 times more Copper, 321.1 times more Iron, 11.4 times more Magnesium, 154.9 times more Manganese, 21 times more Phosphorus, 3.5 times more Potassium, more Sodium and 223.3 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 7.6 times more Energy, 22 times more Fat, 45.7 times more Saturated Fat, 4.3 times more Omega 3, 49.8 times more Omega 6, 6.2 times more Carbohydrate, 4 times more Fiber and 11.9 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein