Comparing Nutrients in 5 ounces Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	7.05% 1.2g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	64.6% 47g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	75% 12mg	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	93% 1.2mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.6μg	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	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	80% 0.72mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	46% 193mg	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	68.6% 481mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	82% 9mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal 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, Raisin Bran Cereal:

• 5 ounces of Oranges have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 23 times more Vitamin A, 7.2 times more Vitamin B1, 18 times more Vitamin B2, 30 times more Vitamin B3, 14.2 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• 5 ounces of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 5 ounces of Oranges have 1.2 times more Calcium and 11.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 11.3 times more Copper, 152.5 times more Iron, 13.6 times more Magnesium, 24.2 times more Phosphorus, 3 times more Potassium, 77.2 times more Selenium, more Sodium and 90.9 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, Raisin Bran Cereal contain 7.3 times more Energy, 8.9 times more Omega 3, 47 times more Omega 6, 6.8 times more Carbohydrate, 3.5 times more Sugars, 4.3 times more Fiber and 8.1 times more Protein than Raw Oranges.
• 5 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein