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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.73% 0.46g	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	98% 127g	130g per day for Men 19-50 years
Sugars	16.6% 12g	100% 72.8g	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	6.1% 4.44g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 50g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	87.4% 787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	225% 2.93mg	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	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	394% 9.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	43.5% 39mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.7% 214IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	46.6% 0.42mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	52.5% 1.2mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 5 ounces of Navel Oranges have 2.1 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 46.3 times more Vitamin A, 25.6 times more Vitamin B1, 42.5 times more Vitamin B2, 59.2 times more Vitamin B3, 26.2 times more Vitamin B6, 21.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.9 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per five ounces.
• 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 5 ounces of Navel Oranges have 3.9 times more Calcium and 31.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Copper, 60.9 times more Iron, 4.2 times more Magnesium, 29.4 times more Manganese, 9.7 times more Phosphorus, more Selenium, 204 times more Sodium and 91.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Energy, 7.2 times more Carbohydrate, 6 times more Sugars, 1.4 times more Fructose and 6.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in five ounces.