Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Energy	12.8% 370kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	12% 15.5g	130g per day for Men 19-50 years
Sugars	71% 51.3g	NA	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	4.3% 3.13g	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	% 8.25g	NA	g per day for Men 19-50 years
Sucrose	% 35.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	12% 4.5g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	61.7% 555μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	7.15% 0.093mg	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	185% 741μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	278% 6.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.7% 27.6mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 151IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.1% 11mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	6.33% 0.057mg	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	99% 7.9mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	31.7% 222mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oranges with Peel :

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 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 Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.6 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Oranges with Peel provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oranges with Peel :

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 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 Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 6.4 times more Calcium and 29.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Oranges with Peel contain similar levels of Potassium per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 5.9 times more Energy, 5.8 times more Carbohydrate and 4.4 times more Protein than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.