Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	119% 3460kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	665% 864g	119% 155g	130g per day for Men 19-50 years
Sugars	108% 78.2g	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	10.5% 4g	118% 45g	38g per day for Men 19-50 years
Protein	108% 60.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	506% 4550μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	942% 11.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	985% 13mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	946% 151mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1162% 15mg	71.5% 0.93mg	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	3025% 12100μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1896% 45.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	202% 1210IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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, Crispy Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	63.3% 0.57mg	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	3409% 273mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	33.3% 140mg	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	173% 1210mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	33.5% 1140mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	616% 9240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1032% 114mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice versus 1 kg of Oranges with Peel 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, Crispy Rice vs Oranges with Peel :

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.9 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Oranges with Peel :

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice has 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 Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 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.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice has 5.5 times more Energy, 5.6 times more Carbohydrate and 4.7 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 11.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber