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Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeVS Oranges

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size
11%
5%
84%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

11.7%339kcal
Energy
1.62%47kcal
339 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.12%2.06g
Fat
0.12%0.12g
2.06 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
0.047%0.015g
0.43 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.38%0.054g
Omega 3
0.44%0.007g
0.054 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.86%1.17g
Omega 6
0.11%0.018g
1.17 gvs0.018 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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62%80.7g
Carbohydrate
9.04%11.8g
80.7 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.03%0.75g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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38.7%14.7g
Fiber
6.3%2.4g
14.7 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.5%11g
Protein
1.68%0.94g
11 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
0 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg
Vitamin B1
7.25%0.087mg
Thiamine
0.2 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.08 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.5%5.2mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
5.2 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
5%0.25mg
Pantothenic acid
NA mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.15%0.08mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.08 mgvs0.06 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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7.5%30μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
30 μgvs30 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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0%0mg
Vitamin C
59%53.2mg
Ascorbic acid
0 mgvs53.2 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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7.27%1.1mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
1.1 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.67%2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.4%44mg
Calcium
4%40mg
44 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg
Copper
5%0.045mg
0 mgvs0.045 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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48.4%3.87mg
Iron
1.25%0.1mg
3.87 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41.4%174mg
Magnesium
2.4%10mg
174 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
1.1%0.025mg
NA mgvs0.025 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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59.7%418mg
Phosphorus
2%14mg
418 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.5%391mg
Potassium
5.32%181mg
391 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.2μg
Selenium
0.91%0.5μg
8.2 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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

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28.5%3.13mg
Zinc
0.64%0.07mg
3.13 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.085%3.14g
Water
2.34%86.8g
3.14 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Oranges:
Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: