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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Florida Oranges	Recommended Dietary Allowance
Energy	11.8% 342kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	0.18% 0.031g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	45.6% 33g	12.6% 9.14g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Florida Oranges	Recommended Dietary Allowance
Vitamin A	28% 253μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	8.33% 0.1mg	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	2.5% 0.4mg	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	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Florida Oranges	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	4.33% 0.039mg	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	1.04% 0.024mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	0.91% 0.5μg	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	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal versus 100 g of Florida Oranges 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, Raisin Bran Cereal vs Florida Oranges:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 23 times more Vitamin A, 6.3 times more Vitamin B1, 18 times more Vitamin B2, 21.2 times more Vitamin B3, 16.7 times more Vitamin B6, 19.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Florida Oranges.
• While 100 g of Raw Florida Oranges contain more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Raw Florida Oranges have insufficient amounts of Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 13 times more Copper, 169.4 times more Iron, 13.6 times more Magnesium, 28.3 times more Phosphorus, 3.2 times more Potassium, 77.2 times more Selenium, more Sodium and 79.5 times more Zinc than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 1.3 times more Calcium and 11.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 7.4 times more Energy, 5.6 times more Omega 3, 27.3 times more Omega 6, 7 times more Carbohydrate, 3.6 times more Sugars, 4.3 times more Fiber and 10.9 times more Protein than Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein