Comparing Nutrients in 1 pound Oranges VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	7.35% 213kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	316% 411g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	293% 213g	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	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	353% 3175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	915% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	956% 12.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	914% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	1127% 14.7mg	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	34% 136μg	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	18% 181mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	29.2% 0.26mg	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	5.67% 0.45mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	259% 3878mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	200% 22mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 63.6 times more Vitamin A, 27.8 times more Vitamin B1, 68.5 times more Vitamin B2, 114.4 times more Vitamin B3, 53.8 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have similar amounts of Vitamin C per 1 lb.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• Raw Oranges have 8 times more Calcium, 2.5 times more Magnesium, 2.5 times more Potassium and 34.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.3 times more Copper, 58 times more Iron, 2.6 times more Phosphorus, 13 times more Selenium, more Sodium and 69.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 8.2 times more Energy, 7.7 times more Carbohydrate, 5 times more Sugars and 3.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.