Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Navel Oranges	Recommended Dietary Allowance
Energy	19.7% 573kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Navel Oranges	Recommended Dietary Allowance
Vitamin A	172% 1545μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	8.6% 0.11mg	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	176% 703μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	408% 9.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46% 276IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Navel Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6.14% 0.055mg	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	135% 11mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	1.8% 0.041mg	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	13.6% 95mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	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, Fruity DYNO-BITES vs Navel Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 90.8 times more Vitamin A, 21.5 times more Vitamin B1, 49.2 times more Vitamin B2, 62.4 times more Vitamin B3, 2.2 times more Vitamin B5, 34.7 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 8.5 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 59.1 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Navel Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.3 times more Copper, 58.6 times more Iron, 1.4 times more Magnesium, 21.8 times more Manganese, 2.9 times more Phosphorus, more Selenium, 630 times more Sodium and 74.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 14.3 times more Calcium, 2.2 times more Potassium and 71.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 8.2 times more Energy, 21 times more Fat, 37.6 times more Saturated Fat, 11 times more Omega 6, 7.2 times more Carbohydrate, 5 times more Sugars and 4.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.