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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	2.17% 63kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	69% 89.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 8.25g	g per day for Men 19-50 years
Sucrose	NA	% 35.4g	g per day for Men 19-50 years
Fiber	12% 4.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	61.7% 555μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	25% 151IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	7% 70mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	49.5% 27μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oranges with Peel have 2.6 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 42.7 times more Vitamin A, 17.4 times more Vitamin B1, 43.3 times more Vitamin B2, 50.3 times more Vitamin B3, 22.2 times more Vitamin B6, 24.7 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 100 grams of Oranges with Peel have 6.4 times more Calcium and 29.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.2 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 10.1 times more Phosphorus, 38.9 times more Selenium, 102 times more Sodium and 66.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.9 times more Energy, 5.8 times more Carbohydrate and 4.4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.