Comparing Nutrients in 1 kilogram Valencia Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17% 490kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	618% 804g	130g per day for Men 19-50 years
Sugars	NA	456% 330g	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	65.8% 25g	268% 102g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	136% 76.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	281% 2530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	554% 7.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	529% 84.7mg	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	48.5% 0.63mg	654% 8.5mg	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	98% 390μg	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1054% 25.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	170% 1020IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	40% 400mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	564% 5.1mg	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	11.3% 0.9mg	1906% 153mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	484% 3390mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	NA	702% 386μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	578% 63.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 1 kg

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

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

• 1 kilogram of Valencia Oranges has more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 21.1 times more Vitamin A, 7.2 times more Vitamin B1, 18 times more Vitamin B2, 30.9 times more Vitamin B3, 13.5 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Valencia Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 1 kilogram of Valencia Oranges has 1.2 times more Calcium and 11.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 13.7 times more Copper, 169.4 times more Iron, 13.6 times more Magnesium, 19.9 times more Phosphorus, 3.1 times more Potassium, more Sodium and 106 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 7 times more Energy, 3.9 times more Omega 3, 19.2 times more Omega 6, 6.8 times more Carbohydrate, 4.1 times more Fiber and 7.3 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein