Comparing Nutrients in 100 grams Oranges VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	Oranges	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	1.62% 47kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	13% 9.35g	0.97% 0.7g	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	6.3% 2.4g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	154% 2mg	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	7.5% 30μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	4% 40mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	NA	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	1.25% 0.1mg	512% 41mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	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	2% 14mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.26% 9.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry per 100 g

Compare the macro and micronutrient content in 100 g of Oranges versus 100 g of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 100 grams of Oranges have more Vitamin C than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 100 g of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 14 times more Vitamin B1, 26.8 times more Vitamin B2, 70.1 times more Vitamin B3 and 33.3 times more Vitamin B6 than Raw Oranges.
• 100 grams of Oranges have insufficient amounts of Vitamin B3
• 100 grams of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oranges vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 100 grams of Oranges have 1.9 times more Potassium and 9 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 100 g of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 9.4 times more Calcium, 409.3 times more Iron, 1.3 times more Magnesium, 7.8 times more Phosphorus and 7.3 times more Zinc than Raw Oranges.
• 100 grams of Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges have 13.4 times more Sugars than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 100 g of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 7.8 times more Energy, 6.6 times more Carbohydrate and 11.1 times more Protein than Raw Oranges.
• Both Oranges and Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oranges provide inadequate amounts of Energy and Protein