Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Navel Oranges	Recommended Dietary Allowance
Energy	153% 4430kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 799g	96% 125g	130g per day for Men 19-50 years
Sugars	488% 354g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	124% 47g	58% 22g	38g per day for Men 19-50 years
Protein	87.5% 49g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Navel Oranges	Recommended Dietary Allowance
Vitamin A	556% 5000μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1250% 15mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1231% 16mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1228% 196mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1508% 19.6mg	60.8% 0.79mg	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	1668% 6670μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	278% 250mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	217% 1300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.7% 9.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Navel Oranges	Recommended Dietary Allowance
Calcium	338% 3380mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	NA	43.3% 0.39mg	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	4286% 343mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	251% 1760mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	308% 4620mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1335% 147mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Navel Oranges:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal has 41.7 times more Vitamin A, 22.1 times more Vitamin B1, 31.4 times more Vitamin B2, 46.2 times more Vitamin B3, 24.8 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.5 times more Vitamin E than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.4 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Raw Navel Oranges have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Navel Oranges:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal has 7.9 times more Calcium, 263.8 times more Iron, 3.5 times more Magnesium, 7.7 times more Phosphorus, 462 times more Sodium and 183.5 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 78.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Navel Oranges contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal has 9 times more Energy, 76.5 times more Fat, 97.6 times more Saturated Fat, 6.4 times more Carbohydrate, 4.2 times more Sugars, 2.1 times more Fiber and 5.4 times more Protein than Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein