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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Florida Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	16% 460kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	665% 864g	130g per day for Men 19-50 years
Sugars	126% 91g	108% 78.2g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	12.5% 7g	108% 60.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	506% 4550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	942% 11.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	985% 13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	946% 151mg	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	39.2% 0.51mg	1162% 15mg	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	42.5% 170μg	3025% 12100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1896% 45.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1210IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	0% 0mg	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

	Florida Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	43% 430mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	269% 2.42mg	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	3409% 273mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 120mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	616% 9240mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1032% 114mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.92% 34g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 1 kilogram of Florida Oranges has 2.5 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 41.4 times more Vitamin A, 11.3 times more Vitamin B1, 32 times more Vitamin B2, 37.9 times more Vitamin B3, 29.6 times more Vitamin B6, 71.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Florida Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Florida Oranges has 6.1 times more Calcium, 1.5 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 6.2 times more Copper, 303 times more Iron, 2.4 times more Magnesium, 10.1 times more Phosphorus, more Sodium and 141.9 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contains 7.5 times more Energy, 7.5 times more Carbohydrate and 8.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber