Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	4.3% 125kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	35.3% 6g	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	108% 141g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	105% 17mg	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	122% 1.6mg	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	168% 673μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	207% 4.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	22.5% 135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	79.4% 0.71mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	46.3% 194mg	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	79% 554mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.4% 693mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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 GREAT GRAINS Banana Nut Crunch 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 GREAT GRAINS Banana Nut Crunch:

• 7 ounces of Oranges with Peel have 710 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 29.1 times more Vitamin A, 6 times more Vitamin B1, 14 times more Vitamin B2, 17 times more Vitamin B3, 8.6 times more Vitamin B6, 11.3 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
• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 7 ounces of Oranges with Peel have 1.6 times more Calcium and 14.7 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 6.3 times more Copper, 35 times more Iron, 7 times more Magnesium, 12.7 times more Phosphorus, 1.8 times more Potassium, 45.7 times more Selenium, 119 times more Sodium and 22.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 6.2 times more Energy, 29.3 times more Fat, 31.4 times more Saturated Fat, 26.3 times more Omega 3, 68.6 times more Omega 6, 4.6 times more Carbohydrate, 2.5 times more Fiber and 7.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6