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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.24% 1.2g	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	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	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	NA	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	221% 35.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	13% 0.17mg	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	8% 32μg	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	65.7% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, wheat, puffed, fortified per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified:

• 100 grams of Navel Oranges have more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 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.
• Both Navel Oranges and Cereals ready-to-eat, wheat, puffed, fortified provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Navel Oranges have 1.5 times more Calcium and 28.7 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 100 g of Cereals ready-to-eat, wheat, puffed, fortified contain 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.
• 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, wheat, puffed, fortified contain 7.4 times more Energy, 6.3 times more Carbohydrate, 2 times more Fiber and 16.2 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein