Comparing Nutrients in 14 ounces Valencia Oranges VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Valencia Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	0.71% 0.52g	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	26% 9.92g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	46.4% 7.42mg	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	19.2% 0.25mg	45.8% 0.6mg	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	38.7% 155μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	16% 159mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	NA	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	4.47% 0.36mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 14 ounces of Valencia Oranges have more Vitamin C than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 6.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 14 ounces of Valencia Oranges have 5 times more Magnesium and 12.8 times more Potassium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 57.7 times more Iron and 1.3 times more Phosphorus than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium and Potassium
• Both Raw Valencia Oranges as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 8.3 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy in 14 ounces.