Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Florida Oranges

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Florida Oranges: 1087g

Frosted Corn Flakes, MALT-O-MEAL have 8.5 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	96% 125g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	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	4.06% 1.54g	68.6% 26g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Florida Oranges	Recommended Dietary Allowance
Vitamin A	65% 584μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	42.6% 0.55mg	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	104% 415μg	46% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	259% 6.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	543% 489mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.6% 166IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Florida Oranges	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	47% 0.42mg	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	186% 15mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	11.3% 0.26mg	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	8.45% 59mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	25.6% 947g	3700g per day for Men 19-50 years

Frosted Corn Flakes, MALT-O-MEAL VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Florida Oranges?

Lets compare vitamin content per 500 calories of Frosted Corn Flakes, MALT-O-MEAL vs Florida Oranges:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 4.9 times more Vitamin A, 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.7 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 19.6 times more Vitamin C and 16.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E
• 500 calories of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Florida Oranges have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Frosted Corn Flakes, MALT-O-MEAL vs Florida Oranges:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 15.2 times more Iron, 1.3 times more Selenium and more Sodium than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 121.2 times more Calcium, 2.7 times more Copper, 7 times more Magnesium, 2.2 times more Phosphorus, 17.4 times more Potassium and 245.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Florida Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Florida Oranges contain 2 times more Sugars, 16.9 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.