Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Valencia Oranges	Recommended Dietary Allowance
Energy	50.6% 1469kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	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	274% 356g	36.3% 47g	130g per day for Men 19-50 years
Sugars	281% 204g	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	17% 12.4g	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 141g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	41% 23g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	245% 2203μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	662% 8.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	624% 100mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	631% 8.2mg	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	735% 2941μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1103% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 599IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	393% 31.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	126% 881mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	NA	55μg per day for Men 19-50 years
Sodium	54% 810mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.3% 11g	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, GOLDEN PUFFS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 46.3 times more Vitamin A, 20 times more Vitamin B1, 54.2 times more Vitamin B2, 91.9 times more Vitamin B3, 1.3 times more Vitamin B5, 32.8 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 8 times more Copper, 88 times more Iron, 4.6 times more Magnesium, 37 times more Manganese, 13.1 times more Phosphorus, more Sodium and 121.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Calcium and 31.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Valencia Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.6 times more Energy, 1.3 times more Omega 3, 7.5 times more Omega 6, 7.5 times more Carbohydrate and 5.5 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.