Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Oranges

Weight per 100 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

29g

Oranges

213g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 7.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.56%0.55g

Fat

0.26%0.26g

0.55 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.39%0.12g

Saturated Fat

0.1%0.032g

0.12 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.13%0.018g

Omega 3

0.93%0.015g

0.018 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.46%0.25g

Omega 6

0.23%0.038g

0.25 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.5g

Carbohydrate

19.2%25g

23.5 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.3%9.66g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.66 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.85%3g

Fiber

13.4%5.1g

3 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4%2.23g

Protein

3.57%2g

2.23 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Oranges

8.2%74μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

74 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.18mg

Vitamin B1

15.4%0.19mg

Thiamine

0.18 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.21 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.5%2.48mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

2.48 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.25 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.8%99μg

Vitamin B9

16%64μg

Folates and Folic Acid

99 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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31%0.74μg

Vitamin B12

0%0μg

Cobalamin

0.74 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

126%113mg

Ascorbic acid

0 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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4.97%30IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

30 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.35%0.053mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.053 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.073%0.088μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.088 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Oranges

0.96%9.65mg

Calcium

8.5%85mg

9.65 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.5%0.15mg

Copper

10.6%0.096mg

0.15 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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55.7%4.46mg

Iron

2.66%0.21mg

4.46 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.47%39.8mg

Magnesium

5.07%21.3mg

39.8 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

2.3%0.053mg

NA mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg

Phosphorus

4.26%29.8mg

99 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.7%160mg

Potassium

11.3%385mg

160 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.5%11.3μg

Selenium

1.93%1.06μg

11.3 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.1%136mg

Sodium

0%0mg

136 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.86mg

Zinc

1.35%0.15mg

1.86 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.059%2.2g

Water

5%185g

2.2 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3.2 times more Vitamin A, 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
While Raw Oranges contain more Vitamin C and 7.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Raw Oranges have insufficient amounts of Vitamin K in 100 kcal.

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

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.6 times more Copper, 21 times more Iron, 1.9 times more Magnesium, 3.3 times more Phosphorus, 10.6 times more Selenium, more Sodium and 12.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 8.8 times more Calcium, 2.4 times more Potassium and 84.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.2 times more Omega 3 and 6.5 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 2.1 times more Sugars and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealOrangesVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: