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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	21.7% 630kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	665% 864g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	10.5% 4g	38g per day for Men 19-50 years
Protein	23.2% 13g	108% 60.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	985% 13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	946% 151mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	202% 1210IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	70% 700mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	3409% 273mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	616% 9240mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1032% 114mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.92% 34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 1 kilogram of Oranges with Peel has 3.9 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 35 times more Vitamin A, 11.3 times more Vitamin B1, 25.6 times more Vitamin B2, 30.3 times more Vitamin B3, 16.2 times more Vitamin B6, 40.3 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 kilogram of Oranges with Peel has 10 times more Calcium, 1.7 times more Potassium and 24.2 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 4.2 times more Copper, 34.1 times more Iron, 1.7 times more Magnesium, 5.5 times more Phosphorus, 462 times more Sodium and 103.2 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of 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 Oranges with Peel has 11.3 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 5.5 times more Energy, 5.6 times more Carbohydrate and 4.7 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber