Comparing Nutrients in 14 ounces Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	6.7% 194kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	274% 356g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	281% 204g	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	12.3% 8.93g	17% 12.4g	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	% 7.8g	% 32.7g	g per day for Men 19-50 years
Sucrose	% 17g	% 141g	g per day for Men 19-50 years
Fiber	23% 8.73g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	245% 2203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	662% 8.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	624% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	631% 8.2mg	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	33.7% 135μg	735% 2941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1103% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 599IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	17% 171mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	131% 1.17mg	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	6.45% 0.52mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	147% 3.4mg	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	13% 91mg	126% 881mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	263% 29mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 14 ounces of Navel Oranges have 2.1 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 46.3 times more Vitamin A, 25.6 times more Vitamin B1, 42.5 times more Vitamin B2, 59.2 times more Vitamin B3, 26.2 times more Vitamin B6, 21.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.9 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 14 ounces of Navel Oranges have 3.9 times more Calcium and 31.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Copper, 60.9 times more Iron, 4.2 times more Magnesium, 29.4 times more Manganese, 9.7 times more Phosphorus, more Selenium, 204 times more Sodium and 91.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Energy, 7.2 times more Carbohydrate, 6 times more Sugars, 1.4 times more Fructose and 6.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.