Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS Oranges

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES: 126g
• Oranges: 1064g

Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 8.4 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.45% 4.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.97% 0.031g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	96% 125g	130g per day for Men 19-50 years
Sugars	75% 54.3g	137% 99g	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	3.65% 1.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	9.33% 5.23g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Oranges	Recommended Dietary Allowance
Vitamin A	109% 977μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.64mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	49% 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	109% 435μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	271% 6.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	29% 174IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.5% 0.076mg	12.8% 1.9mg	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

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Oranges	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	53% 0.48mg	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	98% 7.82mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.3mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	12.4% 87mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	45% 673mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	68.2% 7.5mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.1% 3.78g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 8.4 times more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 7.2 times more Vitamin B3, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain more Vitamin C and 25.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Raw Oranges have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 7.4 times more Iron, 2.1 times more Selenium, more Sodium and 10.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 19.9 times more Calcium, 2.3 times more Copper, 3 times more Magnesium, 1.7 times more Phosphorus, 8.4 times more Potassium and 244.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 20.4 times more Saturated Fat than Raw Oranges.
• While Raw Oranges contain 1.8 times more Sugars, 18.4 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.