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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20% 585kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	20% 3.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	68% 611μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	85% 13.6mg	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	109% 1.4mg	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	68% 272μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18% 109IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	47.2% 0.43mg	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	1.6% 0.13mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	NA	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	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	NA	82.7% 45.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 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, POST SELECTS Maple Pecan Crunch:

• 5 ounces of Valencia Oranges have 485 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 5 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 35.9 times more Vitamin A, 8 times more Vitamin B1, 20 times more Vitamin B2, 35 times more Vitamin B3, 15.9 times more Vitamin B6, 4.9 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
• 5 ounces of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C

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

• 5 ounces of Valencia Oranges have 28.8 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 5 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 8.1 times more Copper, 38.9 times more Iron, 8.5 times more Magnesium, 15.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 48.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain similar levels of Calcium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 8.4 times more Energy, 29 times more Fat, 28.6 times more Saturated Fat, 11.6 times more Omega 3, 54.9 times more Omega 6, 6.5 times more Carbohydrate, 3 times more Fiber and 8.2 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein