Comparing Nutrients in 7 ounces Oranges VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	3.2% 93kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	125% 163g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	41.6% 30g	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	12.5% 4.76g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	260% 3.37mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	66% 0.6mg	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	2.5% 0.2mg	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.18% 6.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs POST, GRAPE-NUTS Flakes:

• Raw Oranges have more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 70.5 times more Vitamin A, 14.9 times more Vitamin B1, 37.5 times more Vitamin B2, 61 times more Vitamin B3, 28.3 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin B12, more Vitamin D, 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.

Comparing minerals per 7 ounces for Oranges vs POST, GRAPE-NUTS Flakes:

• Raw Oranges have 26.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 6.7 times more Copper, 279 times more Iron, 10.1 times more Magnesium, 20 times more Phosphorus, 1.9 times more Potassium, 95.6 times more Selenium, more Sodium and 111.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8 times more Energy, 30.8 times more Fat, 33.3 times more Saturated Fat, 18.3 times more Omega 3, 76.2 times more Omega 6, 7 times more Carbohydrate, 1.6 times more Sugars, 4.3 times more Fiber and 10 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.