Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEAL VS Valencia Oranges

Weight per 300 calories

• Frosted Corn Flakes, MALT-O-MEAL: 77g
• Valencia Oranges: 612g

Frosted Corn Flakes, MALT-O-MEAL have 7.9 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	2.44% 0.93g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	39% 350μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.8% 0.93mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	29.7% 0.39mg	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	62.3% 249μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	156% 3.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.6% 99IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	25% 0.23mg	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	112% 8.95mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.25mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.12% 0.14mg	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	5.07% 35.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	1.86% 63.2mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	NA	55μg per day for Men 19-50 years
Sodium	23% 348mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.063% 2.3g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frosted Corn Flakes, MALT-O-MEAL vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.8 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 7.4 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 19.8 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw Valencia Oranges have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Frosted Corn Flakes, MALT-O-MEAL vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 16.2 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 105.9 times more Calcium, 2.4 times more Copper, 6.6 times more Magnesium, 2.9 times more Phosphorus, 17.3 times more Potassium, 2 times more Zinc and 228.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 9.1 times more Omega 3, 16.5 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.