Comparing Nutrients in 1 kilogram Frosted Corn Flakes, MALT-O-MEAL VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Oranges with Peel	Recommended Dietary Allowance
Energy	134% 3890kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	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	694% 902g	119% 155g	130g per day for Men 19-50 years
Sugars	542% 393g	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	31.6% 12g	118% 45g	38g per day for Men 19-50 years
Protein	76% 42.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	504% 4540μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1008% 12mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1054% 13.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1008% 161mg	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	1238% 16mg	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	808% 3230μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2017% 48.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	216% 194mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	215% 1290IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	1450% 116mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	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	65.7% 460mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	301% 4510mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Frosted Corn Flakes, MALT-O-MEAL 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 Frosted Corn Flakes, MALT-O-MEAL vs Oranges with Peel :

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 34.9 times more Vitamin A, 12.1 times more Vitamin B1, 27.4 times more Vitamin B2, 32.2 times more Vitamin B3, 17.3 times more Vitamin B6, 10.8 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Frosted Corn Flakes, MALT-O-MEAL vs Oranges with Peel :

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 2.1 times more Copper, 14.5 times more Iron, 2.1 times more Phosphorus, 7.9 times more Selenium, 225.5 times more Sodium and 2.2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 23.3 times more Calcium, 2.4 times more Potassium and 27.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Oranges with Peel contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 6.2 times more Energy, 9.6 times more Omega 6, 5.8 times more Carbohydrate and 3.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.