Comparing Nutrients in 14 ounces Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	8.62% 250kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	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	47.3% 61.5g	264% 343g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	201% 1806μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	376% 60mg	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	461% 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	29.8% 119μg	1201% 4802μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	752% 18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	80.3% 72.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	80% 480IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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, Crispy Rice	Recommended Dietary Allowance
Calcium	27.8% 278mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	107% 0.96mg	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	1353% 108mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	22.7% 95mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	244% 3667mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	410% 45mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, Crispy Rice 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, Crispy Rice:

• 14 ounces of Oranges with Peel have 3.9 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 35 times more Vitamin A, 11.3 times more Vitamin B1, 25.6 times more Vitamin B2, 30.3 times more Vitamin B3, 16.2 times more Vitamin B6, 40.3 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

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

• 14 ounces of Oranges with Peel have 10 times more Calcium, 1.7 times more Potassium and 24.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4.2 times more Copper, 34.1 times more Iron, 1.7 times more Magnesium, 5.5 times more Phosphorus, 462 times more Sodium and 103.2 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 11.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 5.5 times more Energy, 5.6 times more Carbohydrate and 4.7 times more Protein than Raw Oranges with Peel .
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber