Comparing Nutrients in 5 ounces Navel Oranges VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.83% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	14.3% 2.44g	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	83% 108g	130g per day for Men 19-50 years
Sugars	16.6% 12g	6.98% 5.06g	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	40% 15g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	169% 1518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	166% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	195% 2.53mg	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	317% 7.6μg	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	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	6.1% 61mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	67.6% 0.61mg	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	569% 45.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	166% 3.83mg	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	109% 760mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	121% 66.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	54% 809mg	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% 5.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, RALSTON TASTEEOS per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 5 ounces of Navel Oranges have 2.8 times more Vitamin C than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 5 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 89.3 times more Vitamin A, 19.7 times more Vitamin B1, 29.8 times more Vitamin B2, 42 times more Vitamin B3, 1.5 times more Vitamin B5, 22.6 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.9 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, RALSTON TASTEEOS have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 5 ounces of Navel Oranges have 23.4 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 5 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 8.3 times more Calcium, 11 times more Copper, 247.2 times more Iron, 13 times more Magnesium, 93.1 times more Manganese, 23.3 times more Phosphorus, 3.7 times more Potassium, more Selenium, 571 times more Sodium and 167.4 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 2.4 times more Sugars than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 5 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 8.1 times more Energy, 35.7 times more Fat, 54.5 times more Saturated Fat, 6.7 times more Omega 3, 74.7 times more Omega 6, 6.1 times more Carbohydrate, 4.9 times more Fiber and 11.8 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein