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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	137% 178g	130g per day for Men 19-50 years
Sugars	23.3% 17g	141% 102g	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	8.57% 6.2g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 70.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	316% 4.1mg	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	17% 67.5μg	368% 1470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	552% 13.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	65.3% 0.59mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	73.5% 1.7mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.15% 5.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 7 ounces of Navel Oranges have 2.1 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 46.3 times more Vitamin A, 25.6 times more Vitamin B1, 42.5 times more Vitamin B2, 59.2 times more Vitamin B3, 26.2 times more Vitamin B6, 21.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.9 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 7 ounces of Navel Oranges have 3.9 times more Calcium and 31.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Copper, 60.9 times more Iron, 4.2 times more Magnesium, 29.4 times more Manganese, 9.7 times more Phosphorus, more Selenium, 204 times more Sodium and 91.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Energy, 7.2 times more Carbohydrate, 6 times more Sugars, 1.4 times more Fructose and 6.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per seven ounces.
• 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, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.