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

Weight per 300 calories

• Valencia Oranges: 612g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g

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

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Valencia Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	48.5% 63g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	4.93% 1.88g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	72% 0.94mg	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	59.7% 239μg	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	330% 297mg	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	NA	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	6.9% 0.55mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	2.57% 87.5mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	14.3% 529g	15% 552g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

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

• 300 calories of Valencia Oranges have more Vitamin C than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 7 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Valencia Oranges have 4.9 times more Magnesium and 12.5 times more Potassium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 58.9 times more Iron and 1.3 times more Phosphorus than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Calcium and Water per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium and Potassium
• Both Raw Valencia Oranges as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 8.2 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber