Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Valencia Oranges	Recommended Dietary Allowance
Energy	54% 1572kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 344g	36.3% 47g	130g per day for Men 19-50 years
Sugars	228% 165g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	26% 9.92g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	19.2% 0.25mg	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	662% 2647μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	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

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Valencia Oranges	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	16.3% 0.15mg	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	1488% 119mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	42.5% 298mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	NA	55μg per day for Men 19-50 years
Sodium	167% 2512mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 6.9 times more Vitamin A, 14.4 times more Vitamin B1, 35.3 times more Vitamin B2, 60.8 times more Vitamin B3, 26.3 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 3.2 times more Copper, 333.3 times more Iron, 4.4 times more Phosphorus, more Sodium and 208.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Potassium and 34.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Raw Valencia Oranges have similar amounts of Calcium and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 8.1 times more Energy, 13.9 times more Fat, 34.7 times more Saturated Fat, 2 times more Omega 3, 21.6 times more Omega 6, 7.3 times more Carbohydrate and 4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.