Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Energy	19% 551kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.53g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	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	95% 123g	13% 17g	130g per day for Men 19-50 years
Sugars	94% 68g	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	12.3% 4.68g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	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	181% 2.35mg	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	236% 945μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	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 ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Calcium	47.2% 472mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	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	532% 42.5mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	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	14.6% 102mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.38% 285mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	NA	55μg per day for Men 19-50 years
Sodium	33% 496mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 40.1 times more Vitamin A, 14.4 times more Vitamin B1, 35.3 times more Vitamin B2, 60.8 times more Vitamin B3, 26.3 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 8.3 times more Calcium, 8.6 times more Copper, 333.3 times more Iron, 2.7 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 208.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 34.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Raw Valencia Oranges have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 7.9 times more Energy, 15.4 times more Fat, 73.4 times more Saturated Fat, 12.3 times more Omega 6, 7.3 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.