Comparing Nutrients in 300 calories Oranges VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Weight per 300 calories

• Oranges: 638g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Oranges or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Oranges	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	45.3% 59g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	19% 14g	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	40.3% 15.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	10.7% 6g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	79.8% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	133% 1.72mg	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	48% 191μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	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	7.66% 1.15mg	11.5% 1.72mg	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, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	25.5% 255mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	NA	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	7.98% 0.64mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	6.08% 25.5mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	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	12.8% 89.4mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	15% 554g	15.4% 569g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• Raw Oranges have more Vitamin A and more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 9.4 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• Raw Oranges have 2.5 times more Magnesium and 5.7 times more Potassium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 55.9 times more Iron and 2.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of Calcium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.3 times more Carbohydrate, 4.3 times more Sugars and 6 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 1.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.