Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Navel Oranges	Recommended Dietary Allowance
Energy	138% 4010kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	54.4% 52.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.75g	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	628% 816g	96% 125g	130g per day for Men 19-50 years
Sugars	586% 425g	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	44.7% 17g	58% 22g	38g per day for Men 19-50 years
Protein	65% 36.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Navel Oranges	Recommended Dietary Allowance
Vitamin A	532% 4790μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1085% 14mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1042% 167mg	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	1277% 16.6mg	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	222% 200mg	657% 591mg	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	10% 1.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Navel Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	3750% 300mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	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	81.4% 570mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	537% 8060mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1136% 125mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.68% 25g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Navel Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 39.9 times more Vitamin A, 18.4 times more Vitamin B1, 27.6 times more Vitamin B2, 39.2 times more Vitamin B3, 21 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain 3 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and Raw Navel Oranges have similar amounts of Vitamin E per 1 kg.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Navel Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 1.5 times more Copper, 230.8 times more Iron, 2.5 times more Phosphorus, more Selenium, 806 times more Sodium and 156.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain more Calcium, 2.2 times more Magnesium, 1.5 times more Potassium and 34.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 8.2 times more Energy, 35.2 times more Fat, 131.8 times more Saturated Fat, 29.3 times more Omega 6, 6.5 times more Carbohydrate, 5 times more Sugars and 4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.