Comparing Nutrients in 1 kilogram Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	17% 490kcal	147% 4250kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	676% 11g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	179% 30.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	603% 783g	130g per day for Men 19-50 years
Sugars	117% 85g	453% 329g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	132% 50g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	553% 4980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1085% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	1042% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1277% 16.6mg	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	85% 340μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	222% 200mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	28.7% 4.3mg	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

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	43% 430mg	333% 3330mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	148% 1.33mg	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	16.3% 1.3mg	3750% 300mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	357% 2500mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	460% 253μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1136% 125mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 kilogram of Navel Oranges has 3 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 41.5 times more Vitamin A, 18.4 times more Vitamin B1, 27.6 times more Vitamin B2, 39.2 times more Vitamin B3, 21 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.9 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 kilogram of Navel Oranges has 28.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 7.7 times more Calcium, 3.4 times more Copper, 230.8 times more Iron, 2.5 times more Magnesium, 10.9 times more Phosphorus, more Selenium, 473 times more Sodium and 156.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel 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, CINNAMON TOASTERS contains 8.7 times more Energy, 80.4 times more Fat, 108.8 times more Saturated Fat, 120.1 times more Omega 3, 132.6 times more Omega 6, 6.2 times more Carbohydrate, 3.9 times more Sugars, 2.3 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein