Comparing Nutrients in 100 grams Navel Oranges VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	1.7% 49kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	3.3% 0.56g	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	69.3% 90g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	74% 53.6g	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	13% 5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	92% 832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	146% 1.9mg	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	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	233% 5.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	49.3% 296IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	22.2% 0.2mg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	NA	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	32.4% 227mg	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	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, POST, GOLDEN CRISP per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP:

• 100 grams of Navel Oranges have more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 100 g of Cereals ready-to-eat, POST, GOLDEN CRISP contain 69.3 times more Vitamin A, 20.6 times more Vitamin B1, 31.4 times more Vitamin B2, 43.5 times more Vitamin B3, 24.1 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.2 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 100 grams of Navel Oranges have 2.9 times more Calcium and 61.4 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 100 g of Cereals ready-to-eat, POST, GOLDEN CRISP contain 5.1 times more Copper, 51.5 times more Iron, 5.4 times more Magnesium, 9.9 times more Phosphorus, more Selenium, 95 times more Sodium and 70 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Potassium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, POST, GOLDEN CRISP contain 7.8 times more Energy, 4.2 times more Omega 3, 24.4 times more Omega 6, 7.2 times more Carbohydrate, 6.3 times more Sugars, 2.3 times more Fiber and 6 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein