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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	138% 22mg	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	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	10.6% 42.5μg	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	112% 101mg	29.6% 26.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	9.92% 99mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	498% 40mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.1% 34mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• 5 ounces of Oranges with Peel have 3.8 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 34.5 times more Vitamin A, 11.6 times more Vitamin B1, 26.6 times more Vitamin B2, 31.3 times more Vitamin B3, 16.7 times more Vitamin B6, 20.8 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, TOOTIE FRUITIES:

• 5 ounces of Oranges with Peel have 1.9 times more Potassium and 32.9 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 4.5 times more Calcium, 35.2 times more Iron, 1.7 times more Magnesium, 3.5 times more Phosphorus, 14.1 times more Selenium, 226.5 times more Sodium and 106.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain similar levels of Copper per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 6.2 times more Energy, 10.7 times more Fat, 19.6 times more Saturated Fat, 21.5 times more Omega 6, 5.5 times more Carbohydrate and 3.6 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3 in five ounces.