Comparing Nutrients in 5 ounces Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	20.8% 602kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.2% 2.62g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	25.4% 4.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	64.2% 46.6g	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	16.8% 6.38g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	181% 2.35mg	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	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	112% 101mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	9.92% 99mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	21% 0.19mg	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	14% 1.13mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	65.2% 36μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 5 ounces of Oranges with Peel have 3.6 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 38.3 times more Vitamin A, 12.5 times more Vitamin B1, 28.2 times more Vitamin B2, 33.3 times more Vitamin B3, 17.8 times more Vitamin B6, 22.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 5 ounces for Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 5 ounces of Oranges with Peel have 1.2 times more Potassium and 27.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 4.8 times more Calcium, 2.3 times more Copper, 37.5 times more Iron, 1.9 times more Magnesium, 11.4 times more Phosphorus, 36.1 times more Selenium, 236.5 times more Sodium and 113.6 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 6.7 times more Energy, 40.2 times more Fat, 52.9 times more Saturated Fat, 67.6 times more Omega 3, 69.3 times more Omega 6, 5.1 times more Carbohydrate and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6