Comparing Nutrients in 500 calories Florida Oranges VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Weight per 500 calories

• Florida Oranges: 1087g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 1042g

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

Discover which food has more nutrients per 500 calories - Florida Oranges or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Florida Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	81% 105g	130g per day for Men 19-50 years
Sugars	137% 99g	1.87% 1.35g	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	68.6% 26g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	120% 1.56mg	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	46% 185μg	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	543% 489mg	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	13% 1.96mg	0.69% 0.1mg	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

	Florida Oranges	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	46.7% 467mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	12.2% 0.98mg	676% 54mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	18.6% 130mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	6.63% 0.73mg	11mg per day for Men 19-50 years
Water	25.6% 947g	25% 920g	3700g per day for Men 19-50 years

Florida Oranges VS Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Lets compare vitamin content per 500 calories of Florida Oranges vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 500 calories of Florida Oranges have more Vitamin C and 18.8 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Florida Oranges.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 500 calories of Florida Oranges have 1.2 times more Calcium, 5.2 times more Magnesium and 12.6 times more Potassium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 55.3 times more Iron and 1.8 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Water per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium and Potassium
• Both Raw Florida Oranges as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 73.4 times more Sugars and 8.3 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber