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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	69% 89.7g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	71% 51.3g	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	3.1% 2.25g	4.3% 3.13g	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	% 1.97g	% 8.25g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 35.4g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	61.7% 555μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	159% 2.07mg	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	8.5% 34μg	185% 741μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	278% 6.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25% 151IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	33% 0.3mg	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	1.63% 0.13mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	37% 0.85mg	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	3.3% 23mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.075% 2.76g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2.1 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 46.3 times more Vitamin A, 25.6 times more Vitamin B1, 42.5 times more Vitamin B2, 59.2 times more Vitamin B3, 26.2 times more Vitamin B6, 21.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.9 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin B5 per 100 g.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 100 g.

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

• Raw Navel Oranges have 3.9 times more Calcium and 31.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Copper, 60.9 times more Iron, 4.2 times more Magnesium, 29.4 times more Manganese, 9.7 times more Phosphorus, more Selenium, 204 times more Sodium and 91.3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.6 times more Energy, 2.2 times more Omega 3, 14.3 times more Omega 6, 7.2 times more Carbohydrate, 6 times more Sugars, 1.4 times more Fructose and 6.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Fiber per 100 g.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.