Comparing Nutrients in 1 pound Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	7.66% 222kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.07% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	18% 3.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	285% 371g	130g per day for Men 19-50 years
Sugars	53% 38.6g	125% 91g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	130% 49.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	265% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	318% 4.13mg	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	38.6% 154μg	824% 3298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	516% 12.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	19.5% 195mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	183% 1.65mg	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	7.37% 0.59mg	1670% 134mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	177% 1238mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	429% 236μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	281% 31mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 1 pound of Navel Oranges has more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 10 times more Vitamin B1, 14.9 times more Vitamin B2, 21.4 times more Vitamin B3, 11.5 times more Vitamin B6, 21.4 times more Vitamin B9, more Vitamin B12 and 5.7 times more Vitamin E than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 1 pound of Navel Oranges has 1.5 times more Calcium and 15.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 9.3 times more Copper, 226.5 times more Iron, 9.1 times more Magnesium, 11.9 times more Phosphorus, 2 times more Potassium, more Selenium and 85.3 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 7.2 times more Energy, 12.9 times more Fat, 5 times more Omega 3, 29.3 times more Omega 6, 6.5 times more Carbohydrate, 2.4 times more Sugars, 5 times more Fiber and 10 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein