Comparing Nutrients in 100 calories Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oranges with Peel

Weight per 100 calories

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 26g
• Oranges with Peel: 159g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 6.1 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	19% 24.6g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	NA	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	6.63% 2.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	12% 106μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	11.4% 0.15mg	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	12% 47.3μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.5% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.16% 19IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.1% 11mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	10% 0.09mg	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	32% 2.55mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	11% 76.4mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	8.17% 4.5μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	3.53% 131g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Oranges with Peel :

• 100 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 5.2 times more Vitamin A, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2.6 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per 100 calories.
• 100 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C
• 100 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 100 calories for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Oranges with Peel :

• 100 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 1.4 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 4 times more Selenium, 20 times more Sodium and 4.1 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 9.9 times more Calcium, 3.1 times more Potassium and 59.2 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• 100 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits lack sufficient amounts of Calcium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 8.3 times more Omega 6 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2.8 times more Fiber than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 calories.