Comparing Nutrients in 5 ounces Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0% 0g	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	94% 122g	130g per day for Men 19-50 years
Sugars	16.6% 12g	15.3% 11g	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	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	71.7% 645μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	134% 21.5mg	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	165% 2.14mg	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	429% 1715μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	269% 6.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	28.7% 25.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.6% 172IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	0% 0mg	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

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	38% 0.34mg	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	483% 38.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.1% 34mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.75% 162mg	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	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	146% 16mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, Crispy Rice 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, Crispy Rice:

• 5 ounces of Navel Oranges have 3.2 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 37.9 times more Vitamin A, 16.6 times more Vitamin B1, 25.1 times more Vitamin B2, 35.6 times more Vitamin B3, 19.1 times more Vitamin B6, 35.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 5 ounces of Navel Oranges have 6.1 times more Calcium, 1.5 times more Potassium and 25.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 6.2 times more Copper, 209.8 times more Iron, 2.2 times more Magnesium, 5.3 times more Phosphorus, 924 times more Sodium and 141.9 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 5.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 7.1 times more Energy, 6.9 times more Carbohydrate and 6.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber