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Comparing Nutrients in 5 ounces Cereals ready-to-eat, UNCLE SAM CEREALVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Valencia Oranges
8%
5%
87%
5 oz ▼

Macro Nutrients

17%490kcal
Energy
2.4%69.5kcal
490 kcalvs69.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17%16.4g
Fat
0.44%0.43g
16.4 gvs0.43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.2%1.34g
Saturated Fat
0.16%0.05g
1.34 gvs0.05 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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381%6.1g
Omega 3
1.4%0.023g
6.1 gvs0.023 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.4g
Omega 6
0.37%0.062g
2.4 gvs0.062 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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71.7%93g
Carbohydrate
13%17g
93 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.05%2.2g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.2 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.41%0.3g
Fructose
NA
≤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]
0.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.58g
Glucose
NA
0.58 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.33g
Sucrose
NA
1.33 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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75.7%28.8g
Fiber
9.33%3.54g
28.8 gvs3.54 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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40.4%22.7g
Protein
2.63%1.47g
22.7 gvs1.47 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.9%17μg
RAE, retinol activity equivalents
0 μgvs17 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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80.2%0.96mg
Vitamin B1
10.3%0.12mg
Thiamine
0.96 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
4.36%0.057mg
Riboflavin
0.18 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42.6%6.8mg
Vitamin B3
2.43%0.39mg
Niacin, nicotinic acid, niacinamide
6.8 mgvs0.39 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.6%0.88mg
Vitamin B5
7.1%0.35mg
Pantothenic acid
0.88 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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104%1.36mg
Vitamin B6
6.87%0.089mg
Pyridoxine
1.36 mgvs0.089 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.8%75μg
Vitamin B9
14%55.3μg
Folates and Folic Acid
75 μgvs55.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.78%3.4mg
Vitamin C
76.4%68.7mg
Ascorbic acid
3.4 mgvs68.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.5%1.28mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.28 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.13%2.55μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.55 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13.5%135mg
Calcium
5.67%56.7mg
135 mgvs56.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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118%1.07mg
Copper
5.83%0.052mg
1.07 mgvs0.052 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.4%5.7mg
Iron
1.6%0.13mg
5.7 mgvs0.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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69.5%292mg
Magnesium
3.37%14mg
292 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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222%5.1mg
Manganese
1.4%0.033mg
5.1 mgvs0.033 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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75.7%530mg
Phosphorus
3.44%24mg
530 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%632mg
Potassium
7.46%254mg
632 mgvs254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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228%125μg
Selenium
NA
125 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.5%292mg
Sodium
0%0mg
292 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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50%5.5mg
Zinc
0.77%0.085mg
5.5 mgvs0.085 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.28g
Water
3.3%122g
6.28 gvs122 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Valencia Oranges:
Comparing minerals per 5 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Valencia Oranges:
Comparison of macro-nutrients per 5 ounces:



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