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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	7.7% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	89% 116g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	83% 60.2g	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	8.95% 3.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	75.4% 679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	181% 2.35mg	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	10.6% 42.5μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	9.45% 0.085mg	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	1.77% 0.14mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.096% 3.54g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.7 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 43.5 times more Vitamin A, 14.4 times more Vitamin B1, 35.3 times more Vitamin B2, 59.1 times more Vitamin B3, 27.7 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Vitamin E per 5 oz.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 5 oz.

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

• Raw Oranges have more Calcium, 2 times more Magnesium, 1.6 times more Potassium and 34.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 1.3 times more Copper, 300 times more Iron, 4.1 times more Phosphorus, 12 times more Selenium, more Sodium and 178.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 8.5 times more Energy, 44 times more Fat, 149.3 times more Saturated Fat, 37.5 times more Omega 6, 6.9 times more Carbohydrate, 4.5 times more Sugars and 3.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.