Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	4.3% 125kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	18.7% 3.2g	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	127% 165g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	207% 33mg	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	260% 3.37mg	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	165% 661μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	44% 0.4mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	34% 143mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	135% 15mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp 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, Waffle Crisp:

• 7 ounces of Oranges with Peel have more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• While 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 56.9 times more Vitamin A, 12.5 times more Vitamin B1, 28 times more Vitamin B2, 33.4 times more Vitamin B3, 18.3 times more Vitamin B6, 11.1 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, Waffle Crisp have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals ready-to-eat, Post, Waffle Crisp:

• 7 ounces of Oranges with Peel have 2.9 times more Calcium and 32.9 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3.5 times more Copper, 11.3 times more Iron, 5.1 times more Magnesium, 10.8 times more Phosphorus, 28.4 times more Selenium, 298 times more Sodium and 68.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Potassium per seven ounces.
• 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, Waffle Crisp contain 6.2 times more Energy, 16.7 times more Fat, 25.7 times more Saturated Fat, 5.8 times more Omega 3, 36.5 times more Omega 6, 5.4 times more Carbohydrate and 5.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, Post, Waffle Crisp offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6