Comparing Nutrients in 300 calories Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Oranges with Peel

Weight per 300 calories

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 85.7g
• Oranges with Peel: 476g

Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 5.6 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	56.8% 74g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	23.2% 8.83g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	13.5% 7.55g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.3% 0.85mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	34% 0.44mg	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	NA	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.83% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	NA	30% 0.27mg	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	316% 25.2mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	16% 66.7mg	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	40.5% 284mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	53% 5.84mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	10.6% 392g	3700g per day for Men 19-50 years

Cereals, Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Oranges with Peel :

• 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 2 times more Vitamin B1, 3.6 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin C than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Oranges with Peel :

• 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 6.6 times more Iron, 2.7 times more Phosphorus and 11.1 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 11.8 times more Calcium, 3.3 times more Potassium and 103.9 times more Water than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Oranges with Peel contain similar levels of Magnesium per 300 calories.
• 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS lack sufficient amounts of Calcium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 1.2 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.4 times more Fiber than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.