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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Oranges with Peel	Recommended Dietary Allowance
Energy	25% 722kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	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	122% 158g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.73g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	52% 29g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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, wheat, puffed, fortified	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	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	101% 704mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, wheat, puffed, fortified versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 26 times more Vitamin B1, 36 times more Vitamin B2, 70.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Oranges with Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 7.2 times more Copper, 39.6 times more Iron, 10.4 times more Magnesium, 16.1 times more Phosphorus, 1.8 times more Potassium, 175.9 times more Selenium and 21.5 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.5 times more Calcium and 27.4 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 5.8 times more Energy, 5.1 times more Carbohydrate and 11.3 times more Protein than Oranges with Peel .
• Both Cereals ready-to-eat, wheat, puffed, fortified and Oranges with Peel offer comparable quantities of Fiber per seven ounces.