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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	132% 171g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	100% 903μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	188% 30mg	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	231% 3mg	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	600% 2401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40% 240IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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, Crispy Rice	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	53.4% 0.48mg	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	676% 54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	122% 1834mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	205% 22.5mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.18% 6.75g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.7 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 37.9 times more Vitamin A, 13 times more Vitamin B1, 32 times more Vitamin B2, 55.3 times more Vitamin B3, 24 times more Vitamin B6, 31 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

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

• Raw Valencia Oranges have 5.7 times more Calcium, 1.6 times more Potassium and 25.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 6.5 times more Copper, 303 times more Iron, 2.4 times more Magnesium, 7.1 times more Phosphorus, more Sodium and 189.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 6.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 7.1 times more Energy, 3.7 times more Fat, 7.3 times more Carbohydrate and 5.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.