Comparing Nutrients in 14 ounces Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	6.43% 187kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.65% 7.42g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	19.8% 3.36g	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	245% 319g	130g per day for Men 19-50 years
Sugars	51% 37g	181% 131g	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	107% 40.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	112% 1004μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	210% 33.6mg	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	260% 3.37mg	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	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	418% 10μg	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	67.5% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	16% 159mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	224% 2mg	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	757% 60.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	129% 540mg	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	192% 1345mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	279% 153μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.8% 29.8g	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, Raisin Bran Cereal:

• Raw Oranges have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 23 times more Vitamin A, 7.2 times more Vitamin B1, 18 times more Vitamin B2, 30 times more Vitamin B3, 14.2 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Vitamin E per 14 oz.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Raw Oranges have 1.2 times more Calcium and 11.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 11.3 times more Copper, 152.5 times more Iron, 13.6 times more Magnesium, 24.2 times more Phosphorus, 3 times more Potassium, 77.2 times more Selenium, more Sodium and 90.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 7.3 times more Energy, 15.6 times more Fat, 28.3 times more Saturated Fat, 8.9 times more Omega 3, 47 times more Omega 6, 6.8 times more Carbohydrate, 3.5 times more Sugars, 4.3 times more Fiber and 8.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.