Comparing Nutrients in 7 ounces POST, GRAPE-NUTS Flakes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Navel Oranges	Recommended Dietary Allowance
Energy	25.7% 746kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	19% 25g	130g per day for Men 19-50 years
Sugars	41.6% 30g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	171% 1538μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	12% 0.16mg	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	342% 1369μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.6% 274IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	8.6% 0.077mg	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	692% 55.4mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	79.4% 556mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of POST, GRAPE-NUTS Flakes vs Navel Oranges:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 64.6 times more Vitamin A, 19.1 times more Vitamin B1, 29.4 times more Vitamin B2, 40.5 times more Vitamin B3, 21.5 times more Vitamin B6, 20.3 times more Vitamin B9, more Vitamin B12, more Vitamin D, 5.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 7 ounces for POST, GRAPE-NUTS Flakes vs Navel Oranges:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.7 times more Copper, 214.6 times more Iron, 9.2 times more Magnesium, 12.2 times more Phosphorus, 2 times more Potassium, more Selenium, 470 times more Sodium and 97.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 26.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Navel Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.7 times more Energy, 24.7 times more Fat, 29.4 times more Saturated Fat, 14.2 times more Omega 3, 59.7 times more Omega 6, 6.5 times more Carbohydrate, 1.8 times more Sugars, 4.6 times more Fiber and 10.3 times more Protein than Raw Navel Oranges.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.