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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	1.7% 49kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.98% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	62% 80.4g	130g per day for Men 19-50 years
Sugars	NA	45.6% 33g	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	6.58% 2.5g	27% 10g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Raw Valencia Oranges have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 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.

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

• Raw Valencia Oranges have 1.2 times more Calcium and 11.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 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.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 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 Raw Valencia Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.