Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Florida Oranges	Recommended Dietary Allowance
Energy	58% 1678kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	321% 233g	57% 41.5g	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	19.6% 14g	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	% 37.4g	NA	g per day for Men 19-50 years
Sucrose	% 161g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	46.7% 26g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Florida Oranges	Recommended Dietary Allowance
Vitamin A	280% 2517μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	17.8% 0.23mg	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	840% 3361μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	227% 204mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Florida Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	19.7% 0.18mg	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	449% 36mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	4.73% 0.11mg	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	144% 1007mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Florida Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Florida Oranges:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 50.5 times more Vitamin A, 17.4 times more Vitamin B1, 54.2 times more Vitamin B2, 62.9 times more Vitamin B3, 1.3 times more Vitamin B5, 40.5 times more Vitamin B6, 43.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.4 times more Vitamin E than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.6 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Florida Oranges have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Florida Oranges:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 7.6 times more Copper, 88 times more Iron, 4.6 times more Magnesium, 35.5 times more Manganese, 18.5 times more Phosphorus, 1.2 times more Potassium, 54.4 times more Selenium, more Sodium and 91.3 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 3.9 times more Calcium and 31.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 8 times more Energy, 7.8 times more Carbohydrate, 5.6 times more Sugars and 8.2 times more Protein than Florida Oranges.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Florida Oranges offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.