Comparing Nutrients in 5 ounces Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.83% 2.75g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4% 0.064g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	39% 28.3g	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	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	80.5% 13mg	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	99% 1.3mg	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	258% 1031μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	57.3% 0.52mg	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	522% 41.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	33.7% 142mg	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	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	134% 73.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	88% 9.67mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 7.8 times more Vitamin B1, 19 times more Vitamin B2, 32.2 times more Vitamin B3, 15.2 times more Vitamin B6, 24.2 times more Vitamin B9, more Vitamin B12 and 4.8 times more Vitamin E than Raw Oranges.
• 5 ounces of Oranges have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin E
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 5 ounces of Oranges have 1.4 times more Calcium and 15.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 8.1 times more Copper, 294.5 times more Iron, 10 times more Magnesium, 19.5 times more Phosphorus, 1.8 times more Potassium, 104 times more Selenium and 97.4 times more Zinc than Raw Oranges.
• 5 ounces of Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 7.5 times more Energy, 16.2 times more Fat, 6.4 times more Omega 3, 37.5 times more Omega 6, 7 times more Carbohydrate, 2.1 times more Sugars, 4.5 times more Fiber and 9.7 times more Protein than Raw Oranges.
• 5 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein