Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges	Recommended Dietary Allowance
Energy	18% 524kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	13% 16.7g	130g per day for Men 19-50 years
Sugars	100% 72.8g	18.3% 13.3g	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	6.1% 4.44g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	6.54% 0.085mg	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	263% 1050μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	7.1% 0.064mg	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	140% 11.2mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	1.54% 0.035mg	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	45% 315mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	3.32% 123g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 50.5 times more Vitamin A, 20 times more Vitamin B1, 54.2 times more Vitamin B2, 89.2 times more Vitamin B3, 1.3 times more Vitamin B5, 34.5 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Oranges have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6.6 times more Copper, 79.2 times more Iron, 4.6 times more Magnesium, 34.1 times more Manganese, 15.9 times more Phosphorus, 54.4 times more Selenium, more Sodium and 104.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium and 31.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Oranges have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.9 times more Energy, 2.9 times more Omega 3, 18.2 times more Omega 6, 7.6 times more Carbohydrate, 5.5 times more Sugars and 6.1 times more Protein than Raw Oranges.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.