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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	100% 903μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	14% 139mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	676% 54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	122% 1834mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	205% 22.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 3.9 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 35 times more Vitamin A, 11.3 times more Vitamin B1, 25.6 times more Vitamin B2, 30.3 times more Vitamin B3, 16.2 times more Vitamin B6, 40.3 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 7 ounces of Oranges with Peel have 10 times more Calcium, 1.7 times more Potassium and 24.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4.2 times more Copper, 34.1 times more Iron, 1.7 times more Magnesium, 5.5 times more Phosphorus, 462 times more Sodium and 103.2 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 11.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 5.5 times more Energy, 5.6 times more Carbohydrate and 4.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber