Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Valencia Oranges

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 129g
• Valencia Oranges: 1020g

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 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 500 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.93g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	93% 121g	130g per day for Men 19-50 years
Sugars	85.3% 62g	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	11% 4.24g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.83% 4.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	49.5% 0.64mg	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	214% 857μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.6% 25.7mg	550% 495mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.5% 171IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Calcium	43% 428mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	42% 0.38mg	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	482% 38.6mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	8.26% 34.7mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	13.2% 93mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 5 times more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 7.7 times more Vitamin B3, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 19.3 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 42 times more Iron, more Sodium and 26.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Magnesium, 1.9 times more Phosphorus, 7.1 times more Potassium and 274.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Raw Valencia Oranges have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.9 times more Fat and 9.2 times more Saturated Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.6 times more Omega 3, 6 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.