Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Energy	134% 3890kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	80.3% 25.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	667% 868g	91% 119g	130g per day for Men 19-50 years
Sugars	664% 481g	NA	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	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	61% 34g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	534% 4810μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1085% 14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1042% 167mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1277% 16.6mg	48.5% 0.63mg	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	98% 390μg	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	222% 200mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Calcium	333% 3330mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	41% 0.37mg	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	3750% 300mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	103% 720mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	NA	55μg per day for Men 19-50 years
Sodium	233% 3500mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1136% 125mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 40.1 times more Vitamin A, 14.4 times more Vitamin B1, 35.3 times more Vitamin B2, 60.8 times more Vitamin B3, 26.3 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 8.3 times more Calcium, 8.6 times more Copper, 333.3 times more Iron, 2.7 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 208.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 34.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Raw Valencia Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 7.9 times more Energy, 15.4 times more Fat, 73.4 times more Saturated Fat, 12.3 times more Omega 6, 7.3 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.