Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	4.3% 125kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	23% 3.94g	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	113% 147g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	89.7% 808μg	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	113% 18mg	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	137% 1.8mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	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	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	41% 173mg	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	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, Raisin, Date & Pecan 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, Raisin, Date & Pecan:

• 7 ounces of Oranges with Peel have 142 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 31.3 times more Vitamin A, 7 times more Vitamin B1, 16 times more Vitamin B2, 18.2 times more Vitamin B3, 9.7 times more Vitamin B6, 6.1 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, Raisin, Date & Pecan have insufficient amounts of Vitamin C

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

• 7 ounces of Oranges with Peel have 1.8 times more Calcium and 9.7 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 7 times more Copper, 20.5 times more Iron, 6.2 times more Magnesium, 11.5 times more Phosphorus, 1.9 times more Potassium, 43.4 times more Selenium, 123.5 times more Sodium and 20 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, Raisin, Date & Pecan contain 6 times more Energy, 23.7 times more Fat, 22.9 times more Saturated Fat, 7.2 times more Omega 3, 45.1 times more Omega 6, 4.8 times more Carbohydrate, 2.1 times more Fiber and 6.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6