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

Macros Ratio

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

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Oranges	Recommended Dietary Allowance
Energy	61% 1764kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	315% 409g	41% 53.3g	130g per day for Men 19-50 years
Sugars	246% 178g	58.5% 42.4g	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	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Oranges	Recommended Dietary Allowance
Vitamin A	229% 2059μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	478% 6.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	562% 7.3mg	21% 0.27mg	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	366% 1465μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	915% 22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 585IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.72% 0.41mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	22.7% 0.2mg	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	658% 52.6mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.93% 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	30% 209mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	136% 2046mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	10.6% 393g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 41.3 times more Vitamin A, 13.9 times more Vitamin B1, 34.3 times more Vitamin B2, 57.2 times more Vitamin B3, 26.8 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 2.7 times more Vitamin C and 2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Oranges have insufficient amounts of Vitamin K in 1 lb.

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 2.7 times more Copper, 116 times more Iron, 3.3 times more Phosphorus, 11 times more Selenium, more Sodium and 3.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium, 2.2 times more Potassium and 28.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw Oranges have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 8.3 times more Energy, 23.4 times more Omega 6, 7.7 times more Carbohydrate, 4.2 times more Sugars and 4.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.