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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Energy	18% 524kcal	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	10% 0.13mg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oranges with Peel 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 Oranges with Peel 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 Oranges with Peel :

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 42.7 times more Vitamin A, 17.4 times more Vitamin B1, 43.3 times more Vitamin B2, 50.3 times more Vitamin B3, 22.2 times more Vitamin B6, 24.7 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.6 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Oranges with Peel provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 5.2 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 10.1 times more Phosphorus, 38.9 times more Selenium, 102 times more Sodium and 66.4 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 6.4 times more Calcium and 29.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Oranges with Peel 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 Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 5.9 times more Energy, 5.8 times more Carbohydrate and 4.4 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Fiber 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 with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.