Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat, puffed, fortified VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Navel Oranges	Recommended Dietary Allowance
Energy	25% 722kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	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	122% 158g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.73g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	52% 29g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	16% 63.5μg	17% 67.5μg	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	0% 0mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Navel Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	786% 63mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	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	101% 704mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified vs Navel Oranges:

• Cereals ready-to-eat, wheat, puffed, fortified have 38.2 times more Vitamin B1, 35.3 times more Vitamin B2, 83.1 times more Vitamin B3, 2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Raw Navel Oranges have similar amounts of Vitamin B9 per 7 oz.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, wheat, puffed, fortified vs Navel Oranges:

• Cereals ready-to-eat, wheat, puffed, fortified have 10.5 times more Copper, 243.8 times more Iron, 13.2 times more Magnesium, 60.5 times more Manganese, 15.4 times more Phosphorus, 2.1 times more Potassium, more Selenium and 29.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Calcium and 28.7 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, wheat, puffed, fortified have 7.4 times more Energy, 8 times more Fat, 6.3 times more Carbohydrate, 2 times more Fiber and 16.2 times more Protein than Raw Navel Oranges.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.