Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Valencia Oranges	Recommended Dietary Allowance
Energy	11.8% 342kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	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	62% 80.4g	9.15% 12g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	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	27% 10g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	28% 253μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	4.85% 0.063mg	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	84.8% 339μg	9.75% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	105% 2.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	54% 48.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17% 102IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.3% 33mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	4.1% 0.037mg	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	191% 15.3mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	48.4% 339mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	NA	55μg per day for Men 19-50 years
Sodium	31% 466mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58% 6.36mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 21.1 times more Vitamin A, 7.2 times more Vitamin B1, 18 times more Vitamin B2, 30.9 times more Vitamin B3, 13.5 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Valencia Oranges:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 13.7 times more Copper, 169.4 times more Iron, 13.6 times more Magnesium, 19.9 times more Phosphorus, 3.1 times more Potassium, more Sodium and 106 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 11.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Valencia Oranges have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 7 times more Energy, 6.2 times more Fat, 12.1 times more Saturated Fat, 3.9 times more Omega 3, 19.2 times more Omega 6, 6.8 times more Carbohydrate, 4.1 times more Fiber and 7.3 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.