Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	4.3% 125kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.22% 7.98g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	131% 171g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	23.5% 8.93g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	184% 1653μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	240% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	282% 3.67mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	460% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	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

	Oranges with Peel	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	14% 139mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	31% 0.28mg	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	20% 1.6mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	70.3% 1054mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	100% 11mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 ounces of Oranges with Peel have 3.2 times more Vitamin C than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 64.1 times more Vitamin A, 13.9 times more Vitamin B1, 31.4 times more Vitamin B2, 37 times more Vitamin B3, 19.9 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 ounces of Oranges with Peel have 3.7 times more Calcium, 2.7 times more Potassium and 27.4 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.5 times more Copper, 8.3 times more Iron, 3.2 times more Phosphorus, 14.6 times more Selenium, 265.5 times more Sodium and 50.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, FRUITY PEBBLES contain similar levels of Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 5.6 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 6.4 times more Energy, 13.4 times more Fat, 102.9 times more Saturated Fat, 5.6 times more Carbohydrate and 3.6 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.