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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	6.43% 187kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	15.8% 2.68g	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	249% 324g	130g per day for Men 19-50 years
Sugars	51% 37g	233% 169g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	211% 1901μg	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	3.97% 0.6mg	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, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	26.5% 0.24mg	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	4.72% 20mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	213% 3199mg	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

Nutrient Comparison: Oranges VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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, COLOSSAL CRUNCH 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, COLOSSAL CRUNCH:

• 14 ounces of Oranges have 2.7 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 43.5 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 and more Vitamin D than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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, COLOSSAL CRUNCH:

• 14 ounces of Oranges have more Calcium, 2 times more Magnesium, 1.6 times more Potassium and 34.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 1.3 times more Copper, 300 times more Iron, 4.1 times more Phosphorus, 12 times more Selenium, more Sodium and 178.6 times more Zinc than Raw Oranges.
• 14 ounces of Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 8.5 times more Energy, 44 times more Fat, 149.3 times more Saturated Fat, 37.5 times more Omega 6, 6.9 times more Carbohydrate, 4.5 times more Sugars and 3.9 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3 in 14 ounces.