Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oranges with Peel

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g
• Oranges with Peel: 476g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 5.9 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, GOLDEN PUFFS or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	56% 72.7g	56.8% 74g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	3.5% 2.54g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 28.7g	NA	g per day for Men 19-50 years
Fiber	5.55% 2.1g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	50% 450μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	150% 601μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	225% 5.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.4mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.4% 122IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.32% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	80.3% 6.42mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.3mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	25.7% 180mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	4.86% 165mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	54% 5.9mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.06% 2.24g	10.6% 392g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oranges With Peel Nutrients Per 300 Kcal

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

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

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.3 times more Vitamin A, 3 times more Vitamin B1, 7.4 times more Vitamin B2, 8.6 times more Vitamin B3, 3.8 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 6.1 times more Vitamin B5 and 15.1 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5
• 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, GOLDEN PUFFS vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.7 times more Iron, 1.7 times more Phosphorus, 6.6 times more Selenium, 17.4 times more Sodium and 11.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 37.4 times more Calcium, 1.8 times more Magnesium, 5.6 times more Potassium and 175.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Oranges with Peel contain similar levels of Copper per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 10.2 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.