Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Florida Oranges	Recommended Dietary Allowance
Energy	25.3% 734kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	17.6% 23g	130g per day for Men 19-50 years
Sugars	141% 102g	25% 18g	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	8.57% 6.2g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Florida Oranges	Recommended Dietary Allowance
Vitamin A	122% 1101μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	7.8% 0.1mg	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	368% 1470μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	99% 89.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Florida Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	8.6% 0.077mg	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	196% 15.7mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	2.07% 0.048mg	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	63% 441mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 7 oz of Florida 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, GOLDEN PUFFS vs Florida Oranges:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 50.5 times more Vitamin A, 17.4 times more Vitamin B1, 54.2 times more Vitamin B2, 62.9 times more Vitamin B3, 1.3 times more Vitamin B5, 40.5 times more Vitamin B6, 43.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.4 times more Vitamin E than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.6 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Florida Oranges have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Florida Oranges:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.6 times more Copper, 88 times more Iron, 4.6 times more Magnesium, 35.5 times more Manganese, 18.5 times more Phosphorus, 1.2 times more Potassium, 54.4 times more Selenium, more Sodium and 91.3 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.9 times more Calcium and 31.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 8 times more Energy, 7.8 times more Carbohydrate, 5.6 times more Sugars and 8.2 times more Protein than Florida Oranges.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Florida Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.