Comparing Nutrients in 100 calories Florida Oranges VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 100 calories

• Florida Oranges: 217g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 8 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Florida Oranges or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Florida Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18.7% 24.2g	130g per day for Men 19-50 years
Sugars	27.4% 20g	19% 14g	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	NA	1.17% 0.85g	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	NA	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 9.57g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	43% 0.56mg	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	9.24% 37μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	8.3% 7.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	9.35% 93mg	0.3% 2.97mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	8.9% 0.08mg	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	2.45% 0.2mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	2.96% 12.4mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	10% 0.23mg	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	3.73% 26mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	1.62% 55mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.68% 55mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.02% 0.75g	3700g per day for Men 19-50 years

Florida Oranges VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Florida Oranges or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Lets compare vitamin content per 100 calories of Florida Oranges vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 100 calories of Florida Oranges have 6.3 times more Vitamin B5, 13.1 times more Vitamin C and 3.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 6.3 times more Vitamin A, 2.2 times more Vitamin B1, 6.7 times more Vitamin B2, 7.8 times more Vitamin B3, 5 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Florida Oranges.
• 100 calories of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Florida Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Florida Oranges vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 100 calories of Florida Oranges have 31.4 times more Calcium, 1.7 times more Magnesium, 6.7 times more Potassium and 254 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 10.9 times more Iron, 4.4 times more Manganese, 2.3 times more Phosphorus, 6.8 times more Selenium, more Sodium and 11.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Copper per 100 calories.
• 100 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Florida Oranges have 1.4 times more Sugars and 7.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Florida Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.