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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	6.43% 187kcal	54% 1572kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	264% 344g	130g per day for Men 19-50 years
Sugars	51% 37g	228% 165g	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	25% 9.53g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	507% 6.6mg	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	29.8% 119μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	16% 159mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	53% 0.48mg	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	4.96% 0.4mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	NA	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	7.94% 55.6mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	167% 2512mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	451% 49.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.27% 9.92g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.7 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 7.5 times more Vitamin A, 14.4 times more Vitamin B1, 35.3 times more Vitamin B2, 59.1 times more Vitamin B3, 27.7 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.8 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 14 oz.

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

• Raw Oranges have 1.2 times more Calcium, 1.7 times more Potassium and 34.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 2.7 times more Copper, 300 times more Iron, 5.4 times more Phosphorus, 16 times more Selenium, more Sodium and 178.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 8.4 times more Energy, 34.8 times more Fat, 80.9 times more Saturated Fat, 4.6 times more Omega 3, 52.7 times more Omega 6, 7.4 times more Carbohydrate, 4.5 times more Sugars and 4.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.