Comparing Nutrients in 5 ounces Valencia Oranges VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	27% 19.5g	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	0.098% 0.071g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	198% 1780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	263% 3.42mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	428% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	32.6% 29.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	20.6% 0.19mg	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	495% 39.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	40.2% 0.93mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49% 733mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.16% 5.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Raw Valencia Oranges have 2.3 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 104.7 times more Vitamin A, 20.8 times more Vitamin B1, 51.3 times more Vitamin B2, 88.1 times more Vitamin B3, 38.3 times more Vitamin B6, 24.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Raw Valencia Oranges have 5 times more Calcium and 21.2 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 3.5 times more Copper, 310.3 times more Iron, 1.6 times more Magnesium, 28.4 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, more Sodium and 123.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.2 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 7.7 times more Energy, 7.7 times more Omega 6, 7.3 times more Carbohydrate and 5.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.