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

Weight per 300 calories

• Navel Oranges: 612g
• 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.

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

Macros Ratio

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

Macro Nutrients

	Navel 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	0.95% 0.92g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	45.3% 59g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	79.8% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	9.95% 0.8mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	6.08% 25.5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	14.2% 526g	15.4% 569g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Navel Oranges have more Vitamin A and more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.5 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Navel Oranges.
• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel 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 calories.

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

• 300 calories of Navel Oranges have 2.6 times more Magnesium, 1.4 times more Phosphorus and 5 times more Potassium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 44.8 times more Iron and 2.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain similar levels of Calcium and Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.3 times more Carbohydrate, 3.8 times more Sugars and 5.3 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 1.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy per 300 calories.