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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	88.6% 64.2g	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	9.33% 3.54g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	138% 22mg	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	6.87% 0.089mg	169% 2.2mg	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	14% 55.3μg	221% 886μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	29.6% 26.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	10% 0.091mg	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	1.6% 0.13mg	498% 40mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.096% 3.54g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Valencia Oranges have 2.6 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 37.3 times more Vitamin A, 13.3 times more Vitamin B1, 33.3 times more Vitamin B2, 57 times more Vitamin B3, 24.6 times more Vitamin B6, 16 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D

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

• 5 ounces of Valencia Oranges have 1.7 times more Potassium and 34.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 7.8 times more Calcium, 1.7 times more Copper, 312.4 times more Iron, 2.4 times more Magnesium, 4.6 times more Phosphorus, more Sodium and 195.3 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 8 times more Energy, 10.7 times more Fat, 19.6 times more Saturated Fat, 21.5 times more Omega 6, 7.2 times more Carbohydrate and 4.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3 in five ounces.