Comparing Nutrients in 14 ounces Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	8.62% 250kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	268% 349g	130g per day for Men 19-50 years
Sugars	NA	236% 171g	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	47% 18g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	342% 3080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	452% 5.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	427% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	525% 6.83mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	855% 20.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	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

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	71.4% 0.64mg	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	39.7% 3.18mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 14 ounces of Oranges with Peel have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 59.7 times more Vitamin A, 13 times more Vitamin B1, 29.6 times more Vitamin B2, 34.5 times more Vitamin B3, 18.5 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 14 ounces of Oranges with Peel have 4.1 times more Calcium and 27.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 2.8 times more Copper, 7.8 times more Iron, 2 times more Magnesium, 3.1 times more Phosphorus, 12.4 times more Selenium, 267 times more Sodium and 54.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 4.1 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 6.3 times more Energy, 11.4 times more Fat, 73.7 times more Saturated Fat, 5.7 times more Carbohydrate and 3.2 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.