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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Valencia Oranges	Recommended Dietary Allowance
Energy	18% 524kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	98% 127g	13% 17g	130g per day for Men 19-50 years
Sugars	100% 72.8g	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	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 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	263% 1050μg	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Valencia 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	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	140% 11.2mg	1.6% 0.13mg	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	1.4% 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	45% 315mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	NA	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	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Valencia Oranges:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 46.3 times more Vitamin A, 20 times more Vitamin B1, 54.2 times more Vitamin B2, 91.9 times more Vitamin B3, 1.3 times more Vitamin B5, 32.8 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.8 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 8 times more Copper, 88 times more Iron, 4.6 times more Magnesium, 37 times more Manganese, 13.1 times more Phosphorus, more Sodium and 121.7 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 3.6 times more Calcium and 31.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Valencia Oranges contain similar levels of Potassium per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.6 times more Energy, 7.5 times more Carbohydrate and 5.5 times more Protein than Valencia Oranges.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Valencia Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 and Omega 6 in five ounces.