Comparing Nutrients in 7 ounces Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Valencia Oranges	Recommended Dietary Allowance
Energy	25% 726kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	18% 23.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	62% 23.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	111% 62.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	326% 3.9mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.2% 11mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	9.6% 0.13mg	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	332% 1328μg	19.3% 77.4μg	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	13.2% 12mg	107% 96mg	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	255% 38.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	8.16% 0.073mg	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	207% 16.6mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1646% 38mg	2% 0.046mg	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	320% 2242mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	289% 31.8mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Valencia Oranges:

• 7 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 22.6 times more Vitamin B1, 19.5 times more Vitamin B2, 20.4 times more Vitamin B3, 5.6 times more Vitamin B5, 9.5 times more Vitamin B6, 17.2 times more Vitamin B9 and more Vitamin B12 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 8.1 times more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Raw Valencia Oranges have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Valencia Oranges:

• 7 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 1.3 times more Calcium, 16.8 times more Copper, 92.7 times more Iron, 31.3 times more Magnesium, 829.6 times more Manganese, 66.5 times more Phosphorus, 6.1 times more Potassium and 266.8 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 18.1 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 7.5 times more Energy, 31.9 times more Fat, 47.4 times more Saturated Fat, 4.2 times more Carbohydrate, 4.8 times more Fiber and 30.2 times more Protein than Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein