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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3.35% 97kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	138% 179g	130g per day for Men 19-50 years
Sugars	23.3% 17g	117% 84.5g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	240% 2163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	383% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	418% 5.44mg	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	17% 67.5μg	246% 984μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	571% 13.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	64.5% 387IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.2% 0.25mg	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	3.22% 0.26mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	54.4% 1.25mg	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	6.52% 45.6mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.064% 2.4g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 59.1 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 90.8 times more Vitamin A, 21.5 times more Vitamin B1, 49.2 times more Vitamin B2, 62.4 times more Vitamin B3, 2.2 times more Vitamin B5, 34.7 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 8.5 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 14.3 times more Calcium, 2.2 times more Potassium and 71.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.3 times more Copper, 58.6 times more Iron, 1.4 times more Magnesium, 21.8 times more Manganese, 2.9 times more Phosphorus, more Selenium, 630 times more Sodium and 74.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 8.2 times more Energy, 21 times more Fat, 37.6 times more Saturated Fat, 7.2 times more Carbohydrate, 5 times more Sugars and 4.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.