Comparing Nutrients in 1 kilogram Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	16.2% 470kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	7.13% 2.28g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	39.7% 6.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	629% 818g	130g per day for Men 19-50 years
Sugars	129% 94g	276% 200g	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	63% 24g	287% 109g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	700% 9.1mg	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	75% 300μg	1818% 7270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1138% 27.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	40% 400mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	404% 3.64mg	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	12.5% 1mg	3681% 295mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	390% 2730mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	945% 520μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	620% 68.2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 1 kilogram of Oranges has more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 7.8 times more Vitamin B1, 19 times more Vitamin B2, 32.2 times more Vitamin B3, 15.2 times more Vitamin B6, 24.2 times more Vitamin B9, more Vitamin B12 and 4.8 times more Vitamin E than Raw Oranges.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin E
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 1 kilogram of Oranges has 1.4 times more Calcium and 15.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 8.1 times more Copper, 294.5 times more Iron, 10 times more Magnesium, 19.5 times more Phosphorus, 1.8 times more Potassium, 104 times more Selenium and 97.4 times more Zinc than Raw Oranges.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 7.5 times more Energy, 16.2 times more Fat, 6.4 times more Omega 3, 37.5 times more Omega 6, 7 times more Carbohydrate, 2.1 times more Sugars, 4.5 times more Fiber and 9.7 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein