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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Navel 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	0.22% 0.21g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	80% 104g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Navel 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	8.03% 0.096mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	6.1% 61mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	2.3% 0.18mg	512% 41mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	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: Navel Oranges VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel 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 Navel Oranges vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 5 ounces of Navel Oranges have 2.8 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, 19.1 times more Vitamin B1, 2 times more Vitamin B2, 42.1 times more Vitamin B3, 22.7 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.7 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K in five ounces.

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

• 5 ounces of Navel Oranges have 22.9 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.3 times more Calcium, 9.9 times more Copper, 222.3 times more Iron, 10.4 times more Magnesium, 122.9 times more Manganese, 15.5 times more Phosphorus, 3.8 times more Potassium, more Selenium, 497 times more Sodium and 167.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.9 times more Sugars than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 7.6 times more Energy, 44 times more Fat, 94.1 times more Saturated Fat, 7.6 times more Omega 3, 95.2 times more Omega 6, 5.8 times more Carbohydrate, 4.6 times more Fiber and 13.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein