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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	4.3% 125kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.74% 1.84g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	20% 3.4g	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	116% 151g	130g per day for Men 19-50 years
Sugars	NA	9.77% 7.1g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	236% 2125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	221% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	273% 3.54mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	14% 139mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	95% 0.85mg	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	797% 63.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	NA	233% 5.36mg	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	152% 1064mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, RALSTON TASTEEOS 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 TASTEEOS 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 TASTEEOS:

• 7 ounces of Oranges with Peel have 3.3 times more Vitamin C than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 7 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 82.4 times more Vitamin A, 13.4 times more Vitamin B1, 30.4 times more Vitamin B2, 35.7 times more Vitamin B3, 19.2 times more Vitamin B6, 23.8 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, RALSTON TASTEEOS provide similar amounts of Vitamin B5 per seven ounces.
• 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 TASTEEOS:

• 7 ounces of Oranges with Peel have 22.4 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 7 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 5.1 times more Calcium, 7.5 times more Copper, 40.2 times more Iron, 10.2 times more Magnesium, 24.4 times more Phosphorus, 3.1 times more Potassium, 67.1 times more Selenium, 285.5 times more Sodium and 121.7 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, RALSTON TASTEEOS contain 6.3 times more Energy, 17.9 times more Fat, 26.5 times more Saturated Fat, 3.8 times more Omega 3, 39.1 times more Omega 6, 4.9 times more Carbohydrate, 2.4 times more Fiber and 8.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6