Comparing Nutrients in 5 ounces Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	7.35% 2.35g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	87% 113g	130g per day for Men 19-50 years
Sugars	16.6% 12g	69% 50g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	78.7% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	177% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	214% 2.78mg	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	12% 48μg	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	93% 83.8mg	39.4% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.7% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	9.17% 1.37mg	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

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Calcium	6.1% 61mg	48% 479mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	NA	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	2.3% 0.18mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	43.7% 655mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	189% 21mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.042% 1.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 5 ounces of Navel Oranges have 2.4 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 41.7 times more Vitamin A, 22.1 times more Vitamin B1, 31.4 times more Vitamin B2, 46.2 times more Vitamin B3, 24.8 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.5 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 5 ounces of Navel Oranges have 78.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 7.9 times more Calcium, 263.8 times more Iron, 3.5 times more Magnesium, 7.7 times more Phosphorus, 462 times more Sodium and 183.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain similar levels of Potassium per five ounces.
• 5 ounces of Navel 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, Blueberry MUFFIN TOPS Cereal contain 9 times more Energy, 76.5 times more Fat, 97.6 times more Saturated Fat, 6.4 times more Carbohydrate, 4.2 times more Sugars, 2.1 times more Fiber and 5.4 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein