Comparing Nutrients in 7 ounces Navel Oranges VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	19% 3.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	117% 152g	130g per day for Men 19-50 years
Sugars	23.3% 17g	69.8% 50.6g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	58% 22g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	153% 2mg	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	17% 67.5μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	74.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Navel Oranges have 2.4 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 38.9 times more Vitamin A, 11.8 times more Vitamin B1, 17.6 times more Vitamin B2, 24.5 times more Vitamin B3, 12.7 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 37.5 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Navel Oranges have 13.9 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 7.7 times more Copper, 29.2 times more Iron, 8.1 times more Magnesium, 11.1 times more Phosphorus, 1.9 times more Potassium, more Selenium, 214 times more Sodium and 38.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 7.8 times more Energy, 39.3 times more Fat, 47.1 times more Saturated Fat, 8 times more Omega 3, 70.7 times more Omega 6, 6.1 times more Carbohydrate, 3 times more Sugars, 5 times more Fiber and 9.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein