Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	3.35% 97kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	13% 4.96g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	89.7% 808μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	113% 18mg	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	9.6% 0.13mg	137% 1.8mg	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	19.3% 77.4μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	88% 0.79mg	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	2.23% 0.18mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	NA	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 7 ounces of Valencia Oranges have 97 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 33.9 times more Vitamin A, 8 times more Vitamin B1, 20 times more Vitamin B2, 33.2 times more Vitamin B3, 14.3 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 7 ounces of Valencia Oranges have 10.2 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 10.8 times more Copper, 182.2 times more Iron, 8.7 times more Magnesium, 14.9 times more Phosphorus, 2.1 times more Potassium, more Sodium and 36.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Calcium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 7.7 times more Energy, 23.7 times more Fat, 22.9 times more Saturated Fat, 7.2 times more Omega 3, 45.1 times more Omega 6, 6.2 times more Carbohydrate, 3.7 times more Fiber and 7.6 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein