Comparing Nutrients in 14 ounces Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	6.43% 187kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.3% 0.73g	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	268% 349g	130g per day for Men 19-50 years
Sugars	51% 37g	236% 171g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	342% 3080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	452% 5.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	427% 68.4mg	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	525% 6.83mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	855% 20.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	1.6% 0.24mg	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, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	16% 159mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	71.4% 0.64mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 14 ounces of Oranges have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 70.5 times more Vitamin A, 14.9 times more Vitamin B1, 37 times more Vitamin B2, 61.1 times more Vitamin B3, 28.7 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 14 ounces of Oranges have 2.4 times more Calcium and 28.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 3.6 times more Copper, 62.1 times more Iron, 2.8 times more Magnesium, 4.9 times more Phosphorus, 17.4 times more Selenium, more Sodium and 85.1 times more Zinc than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 2.2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 8.4 times more Energy, 28.6 times more Fat, 172 times more Saturated Fat, 7.5 times more Carbohydrate, 4.6 times more Sugars and 4.4 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy and Protein
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.