Comparing Nutrients in 5 ounces Navel Oranges VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6% 1.02g	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	87.8% 114g	130g per day for Men 19-50 years
Sugars	16.6% 12g	17.3% 12.6g	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	48.5% 18.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	76.8% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	94% 1.2mg	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	122% 489μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	5.86% 0.88mg	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, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	53.5% 0.48mg	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	2.3% 0.18mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	199% 4.6mg	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	95% 662mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	26.7% 2.93mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 5 ounces of Navel Oranges have 591 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 9.6 times more Vitamin B1, 2.4 times more Vitamin B2, 20.3 times more Vitamin B3, 3.3 times more Vitamin B5, 10.9 times more Vitamin B6, 10.1 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 5 ounces of Navel Oranges have 1.3 times more Calcium and 24.6 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 8.7 times more Copper, 215.4 times more Iron, 11.3 times more Magnesium, 111.6 times more Manganese, 20.3 times more Phosphorus, 2.4 times more Potassium, more Selenium, 465 times more Sodium and 25.9 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 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 7.4 times more Energy, 6.8 times more Omega 3, 31.3 times more Omega 6, 6.4 times more Carbohydrate, 5.9 times more Fiber and 12.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein