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

Weight per 500 calories

• Navel Oranges: 1020g
• Frosted Corn Flakes, MALT-O-MEAL: 129g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 7.9 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Navel Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	1.12% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	89% 116g	130g per day for Men 19-50 years
Sugars	120% 86.7g	69.6% 50.5g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	4.06% 1.54g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	65% 584μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	159% 2.07mg	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	86.7% 347μg	104% 415μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	259% 6.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.6% 166IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	44% 439mg	0.39% 3.86mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	17% 0.15mg	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	16.6% 1.33mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	3.67% 15.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	8.45% 59mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.07μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.1% 3.86g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Navel Oranges have 24.2 times more Vitamin C and 13.2 times more Vitamin E than Frosted Corn Flakes, MALT-O-MEAL.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 4.8 times more Vitamin A, 2.2 times more Vitamin B1, 3.4 times more Vitamin B2, 4.8 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and Frosted Corn Flakes, MALT-O-MEAL provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Navel Oranges have 113.8 times more Calcium, 2.6 times more Copper, 7.3 times more Magnesium, 4 times more Phosphorus, 16.1 times more Potassium and 227.5 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 11.2 times more Iron, more Selenium and 56.8 times more Sodium than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.7 times more Sugars, 14.6 times more Fiber and 1.7 times more Protein than Frosted Corn Flakes, MALT-O-MEAL.
• Both Navel Oranges and Frosted Corn Flakes, MALT-O-MEAL 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 Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.