Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Energy	26.6% 772kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	9.43% 9.15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.34% 1.08g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	18% 23.6g	130g per day for Men 19-50 years
Sugars	132% 95g	NA	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	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	12% 6.77g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	106% 955μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	9.6% 0.13mg	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	331% 1324μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Valencia Oranges	Recommended Dietary Allowance
Calcium	66% 661mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	8.16% 0.073mg	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	744% 59.5mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2% 0.046mg	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	20.4% 143mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	NA	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	226% 25mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 40.1 times more Vitamin A, 14.4 times more Vitamin B1, 35.3 times more Vitamin B2, 60.8 times more Vitamin B3, 26.3 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 2.4 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Valencia Oranges:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 8.3 times more Calcium, 8.6 times more Copper, 333.3 times more Iron, 2.7 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 208.3 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 34.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Valencia Oranges contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 7.9 times more Energy, 15.4 times more Fat, 73.4 times more Saturated Fat, 12.3 times more Omega 6, 7.3 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 in seven ounces.