Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	3.35% 97kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.74% 1.84g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	20% 3.4g	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	116% 151g	130g per day for Men 19-50 years
Sugars	NA	9.77% 7.1g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	236% 2125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	221% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	273% 3.54mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	95% 0.85mg	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	797% 63.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	233% 5.36mg	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	152% 1064mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	170% 93μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, RALSTON TASTEEOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 7 ounces of Valencia Oranges have 2.3 times more Vitamin C than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 7 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 89.3 times more Vitamin A, 15.4 times more Vitamin B1, 38 times more Vitamin B2, 65.2 times more Vitamin B3, 1.6 times more Vitamin B5, 28.3 times more Vitamin B6, 18.3 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

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 7 ounces of Valencia Oranges have 23.5 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 7 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 8.9 times more Calcium, 11.6 times more Copper, 357.1 times more Iron, 14.3 times more Magnesium, 117.4 times more Manganese, 31.5 times more Phosphorus, 3.4 times more Potassium, more Sodium and 223.2 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 8.1 times more Energy, 17.9 times more Fat, 26.5 times more Saturated Fat, 3.8 times more Omega 3, 39.1 times more Omega 6, 6.4 times more Carbohydrate, 4.3 times more Fiber and 10.3 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein