Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	4.3% 125kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	34.2% 5.82g	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	111% 145g	130g per day for Men 19-50 years
Sugars	NA	42% 30.6g	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	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	95% 853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	119% 19mg	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	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	15% 59.5μg	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	240% 5.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	25.5% 153IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	14% 139mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	429% 34.3mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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 Crunchy Pecan Cereal 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 Crunchy Pecan Cereal:

• 7 ounces of Oranges with Peel have 355 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 33.1 times more Vitamin A, 7 times more Vitamin B1, 16 times more Vitamin B2, 19.2 times more Vitamin B3, 10.8 times more Vitamin B6, 6.4 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 Crunchy Pecan Cereal have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 7 ounces of Oranges with Peel have 1.8 times more Calcium and 15.8 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 7 times more Copper, 21.6 times more Iron, 7 times more Magnesium, 13.5 times more Phosphorus, 1.7 times more Potassium, 59.7 times more Selenium, 143.5 times more Sodium and 20.9 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 Crunchy Pecan Cereal contain 6.4 times more Energy, 35 times more Fat, 28.6 times more Saturated Fat, 10.4 times more Omega 3, 66.7 times more Omega 6, 4.7 times more Carbohydrate, 2.2 times more Fiber and 6.9 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6