Comparing Nutrients in 7 ounces Valencia Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	3.35% 97kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	134% 174g	130g per day for Men 19-50 years
Sugars	NA	118% 85.6g	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	13% 4.96g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	171% 1540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	226% 2.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	214% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	263% 3.4mg	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	19.3% 77.4μg	171% 685μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	427% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	35.7% 0.32mg	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	2.23% 0.18mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	NA	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES per 7 oz

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

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

• 7 ounces of Valencia Oranges have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 64.7 times more Vitamin A, 14.9 times more Vitamin B1, 37 times more Vitamin B2, 62.9 times more Vitamin B3, 27.3 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Valencia Oranges vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 7 ounces of Valencia Oranges have 2.4 times more Calcium and 28.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 4.4 times more Copper, 69 times more Iron, 2.8 times more Magnesium, 4.1 times more Phosphorus, more Sodium and 99.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 8.1 times more Energy, 11.4 times more Fat, 73.7 times more Saturated Fat, 7.4 times more Carbohydrate and 4 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.