Comparing Nutrients in 14 ounces Florida Oranges VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Florida Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	6.3% 183kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	9.83% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	275% 358g	130g per day for Men 19-50 years
Sugars	50% 36.3g	215% 156g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	400% 64mg	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	15.6% 0.2mg	492% 6.4mg	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	17% 67.5μg	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	198% 179mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	17% 171mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	575% 46mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frosted Corn Flakes, MALT-O-MEAL per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Florida Oranges have 2.3 times more Vitamin C than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 41.3 times more Vitamin A, 12.1 times more Vitamin B1, 34.3 times more Vitamin B2, 40.3 times more Vitamin B3, 31.6 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Florida Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Florida Oranges have 14.3 times more Calcium, 2.1 times more Potassium and 29 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.1 times more Copper, 128.9 times more Iron, 3.8 times more Phosphorus, 11 times more Selenium, more Sodium and 3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 2 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 8.5 times more Energy, 13.6 times more Omega 6, 7.8 times more Carbohydrate, 4.3 times more Sugars and 6.1 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes provide inadequate amounts of Omega 3 in 14 ounces.