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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	4.3% 125kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	137% 178g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 70.3g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.15% 5.48g	3700g per day for Men 19-50 years

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

• 7 ounces of Oranges with Peel have 2.6 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 42.7 times more Vitamin A, 17.4 times more Vitamin B1, 43.3 times more Vitamin B2, 50.3 times more Vitamin B3, 22.2 times more Vitamin B6, 24.7 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per seven ounces.
• 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, GOLDEN PUFFS:

• 7 ounces of Oranges with Peel have 6.4 times more Calcium and 29.8 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 5.2 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 10.1 times more Phosphorus, 38.9 times more Selenium, 102 times more Sodium and 66.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of 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 ounces of Oranges with Peel have 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.9 times more Energy, 5.8 times more Carbohydrate and 4.4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.