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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Navel Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	17% 490kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	24.8% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	694% 902g	130g per day for Men 19-50 years
Sugars	117% 85g	542% 393g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1008% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1054% 13.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	1008% 161mg	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	1238% 16mg	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	808% 3230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2017% 48.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	216% 194mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	215% 1290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	43% 430mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	133% 1.2mg	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	1450% 116mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	301% 4510mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw Navel Oranges have 3 times more Vitamin C and 1.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 37.8 times more Vitamin A, 17.8 times more Vitamin B1, 26.9 times more Vitamin B2, 37.9 times more Vitamin B3, 20.4 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 1 kg.

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

• Raw Navel Oranges have 14.3 times more Calcium, 2 times more Potassium and 28.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.1 times more Copper, 89.2 times more Iron, 2 times more Phosphorus, more Selenium, 451 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 7.9 times more Energy, 18.3 times more Omega 6, 7.2 times more Carbohydrate, 4.6 times more Sugars and 4.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.