Comparing Nutrients in 100 grams Navel Oranges VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	1.7% 49kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	1.32% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	67% 87.2g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	60.3% 43.7g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	147% 1324μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	136% 1.76mg	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	8.5% 34μg	88.3% 353μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	220% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	58.8% 53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	4.3% 43mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	26.7% 0.24mg	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	1.63% 0.13mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	10.7% 0.25mg	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	3.3% 23mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 100 grams of Navel Oranges have 2.6 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 110.3 times more Vitamin A, 19.5 times more Vitamin B1, 29.4 times more Vitamin B2, 41.5 times more Vitamin B3, 22.3 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw Navel Oranges as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 100 grams of Navel Oranges have 25.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.6 times more Calcium, 6.2 times more Copper, 122.1 times more Iron, 3.3 times more Magnesium, 8.5 times more Manganese, 6.1 times more Phosphorus, more Selenium, 534 times more Sodium and 7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Potassium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 8.3 times more Energy, 23.3 times more Fat, 56.5 times more Saturated Fat, 7 times more Carbohydrate, 5.1 times more Sugars, 1.7 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.