Comparing Nutrients in 7 ounces Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Navel Oranges	Recommended Dietary Allowance
Energy	25.5% 740kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	19% 25g	130g per day for Men 19-50 years
Sugars	55.5% 40.3g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	52.2% 20g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	29% 16.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	12% 0.16mg	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	15% 59.5μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	130% 117mg	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	10.7% 1.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Navel Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	NA	8.6% 0.077mg	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	81% 6.47mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	77.4% 542mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.32% 12g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Navel Oranges:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 3.1 times more Vitamin B1, 2.2 times more Vitamin B2, 12.8 times more Vitamin B3, 3.5 times more Vitamin B6, more Vitamin B12, 5.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin C than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Raw Navel Oranges have similar amounts of Vitamin B9 per 7 oz.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Navel Oranges:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 25.1 times more Iron, 6.6 times more Magnesium, 11.9 times more Phosphorus, 2 times more Potassium and 34.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 14.3 times more Water than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Raw Navel Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 7.6 times more Energy, 12.2 times more Fat, 6.5 times more Carbohydrate, 2.4 times more Sugars, 4.5 times more Fiber and 9 times more Protein than Raw Navel Oranges.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.