Comparing Nutrients in 5 ounces Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Valencia Oranges	Recommended Dietary Allowance
Energy	18% 517kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	13% 17g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	NA	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	11% 4.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	26.5% 15g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	6.87% 0.089mg	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	NA	14% 55.3μg	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	0% 0mg	76.4% 68.7mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Valencia Oranges	Recommended Dietary Allowance
Calcium	53.4% 534mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	5.83% 0.052mg	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	725% 58mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.4% 0.033mg	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	22% 155mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Valencia Oranges:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 14 times more Vitamin B1, 26.8 times more Vitamin B2, 72.2 times more Vitamin B3 and 31.7 times more Vitamin B6 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain more Vitamin C than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Valencia Oranges:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 9.4 times more Calcium, 454.8 times more Iron, 1.3 times more Magnesium, 6.4 times more Phosphorus and 8.5 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.9 times more Potassium and 8.9 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 7.4 times more Energy, 6.5 times more Carbohydrate and 10.1 times more Protein than Valencia Oranges.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Valencia Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein