Comparing Nutrients in 5 ounces Oranges with Peel VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	87.8% 114g	130g per day for Men 19-50 years
Sugars	NA	36.4% 26.4g	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	16.8% 6.38g	68.3% 26g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	118% 1062μg	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	5.45% 0.071mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	78.7% 0.71mg	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	14% 1.13mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS POST Bran Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs POST Bran Flakes:

• 5 ounces of Oranges with Peel have more Vitamin C than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 57.6 times more Vitamin A, 13 times more Vitamin B1, 28 times more Vitamin B2, 33.4 times more Vitamin B3, 18.3 times more Vitamin B6, 22.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of POST Bran Flakes have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Oranges with Peel vs POST Bran Flakes:

• 5 ounces of Oranges with Peel have 1.6 times more Calcium and 24.2 times more Water than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 8.8 times more Copper, 35 times more Iron, 16.4 times more Magnesium, 20.4 times more Phosphorus, 2.7 times more Potassium, 75 times more Selenium, 270 times more Sodium and 45.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 5.2 times more Energy, 7 times more Fat, 5.4 times more Omega 3, 25.3 times more Omega 6, 5.2 times more Carbohydrate, 4.1 times more Fiber and 7.6 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6