Comparing Nutrients in 5 ounces Florida Oranges VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Florida Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	89.4% 116g	130g per day for Men 19-50 years
Sugars	18% 13g	29.7% 21.5g	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	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	8.95% 3.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	122% 1099μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	152% 24.4mg	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	5.56% 0.072mg	185% 2.4mg	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	6.02% 24μg	245% 978μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	307% 7.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 63.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.6% 196IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	123% 67.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44.4% 666mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS POST, GRAPE-NUTS Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs POST, GRAPE-NUTS Flakes:

• 5 ounces of Florida Oranges have more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 70.5 times more Vitamin A, 13 times more Vitamin B1, 37.5 times more Vitamin B2, 43 times more Vitamin B3, 33.3 times more Vitamin B6, 40.6 times more Vitamin B9, more Vitamin B12, more Vitamin D, 4.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K
• 5 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Florida Oranges vs POST, GRAPE-NUTS Flakes:

• 5 ounces of Florida Oranges have 26.4 times more Water than POST, GRAPE-NUTS Flakes.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 7.7 times more Copper, 310 times more Iron, 10.1 times more Magnesium, 23.3 times more Phosphorus, 2 times more Potassium, 95.6 times more Selenium, more Sodium and 97.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and POST, GRAPE-NUTS Flakes contain similar levels of Calcium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8.2 times more Energy, 17.6 times more Fat, 11.6 times more Omega 3, 44.3 times more Omega 6, 7.1 times more Carbohydrate, 1.7 times more Sugars, 4.3 times more Fiber and 13.4 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein