Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	4.3% 125kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.93% 0.67g	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	132% 172g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.4g	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	0.14% 0.099g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	277% 2492μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	313% 4.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	368% 4.8mg	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	479% 1917μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	599% 14.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	45.6% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	14% 139mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	29% 0.26mg	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	693% 55.4mg	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	56.3% 1.3mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, RALSTON Crispy Hexagons per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons 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, RALSTON Crispy Hexagons:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B5 and 3.4 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 7 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 96.6 times more Vitamin A, 18.1 times more Vitamin B1, 41 times more Vitamin B2, 48.3 times more Vitamin B3, 26 times more Vitamin B6, 32.2 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, RALSTON Crispy Hexagons:

• 7 ounces of Oranges with Peel have 8.8 times more Calcium and 20.2 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 7 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 2.3 times more Copper, 34.9 times more Iron, 2.9 times more Phosphorus, 3.1 times more Selenium, 258.5 times more Sodium and 67.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, RALSTON Crispy Hexagons contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 7 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 6 times more Energy, 5.6 times more Carbohydrate and 4.6 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.