Comparing Nutrients in 100 grams Cereals ready-to-eat, wheat, puffed, fortified VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Navel Oranges	Recommended Dietary Allowance
Energy	12.6% 364kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	NA	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.3mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.08% 0.079mg	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	8% 32μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	65.7% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1% 0.15mg	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

	Cereals ready-to-eat, wheat, puffed, fortified	Navel Oranges	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27μg	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	396% 31.7mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	76.3% 1.76mg	1.26% 0.029mg	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	50.7% 355mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, wheat, puffed, fortified vs Navel Oranges:

• Cereals ready-to-eat, wheat, puffed, fortified have 38.2 times more Vitamin B1, 35.3 times more Vitamin B2, 83.1 times more Vitamin B3, 2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Raw Navel Oranges have similar amounts of Vitamin B9 per 100 g.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, wheat, puffed, fortified vs Navel Oranges:

• Cereals ready-to-eat, wheat, puffed, fortified have 10.5 times more Copper, 243.8 times more Iron, 13.2 times more Magnesium, 60.5 times more Manganese, 15.4 times more Phosphorus, 2.1 times more Potassium, more Selenium and 29.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Calcium and 28.7 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, wheat, puffed, fortified have 7.4 times more Energy, 8 times more Fat, 6.3 times more Carbohydrate, 2 times more Fiber and 16.2 times more Protein than Raw Navel Oranges.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.