Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 118g

Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 6.7 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	53.3% 38.7g	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	94% 35.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	6.97% 3.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	150% 1.95mg	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	59.5% 238μg	196% 785μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	245% 5.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	26% 23.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	26% 156IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.37% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.57% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	55.6% 556mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	17.4% 0.16mg	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	79.4% 6.35mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.095% 3.53g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 500 calories of Oranges with Peel have 23.9 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 5.7 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 500 calories of Oranges with Peel have 1.4 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 8.4 times more Potassium and 185.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 5.6 times more Iron, 1.7 times more Phosphorus, 5.4 times more Selenium, 35.1 times more Sodium and 16.8 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.3 times more Carbohydrate, 6.1 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 6 times more Fat, 10 times more Omega 3 and 10.3 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide inadequate amounts of Protein