Comparing Nutrients in 100 calories Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Weight per 100 calories

• Oranges: 213g
• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal: 27g

Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 7.9 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Oranges or Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	27.4% 20g	5.77% 4.2g	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	13.4% 5.1g	6.1% 2.3g	38g per day for Men 19-50 years
Protein	3.57% 2g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0.09% 0.81μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	2.7% 0.035mg	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	16% 64μg	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	8.05% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	8.5% 85mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	NA	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	2.66% 0.21mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	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	4.26% 29.8mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	3.87% 131mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	7.06% 0.78mg	11mg per day for Men 19-50 years
Water	5% 185g	0.029% 1.08g	3700g per day for Men 19-50 years

Oranges VS Cereals Ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran Cereal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges or Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal?

Lets compare vitamin content per 100 calories of Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 calories of Oranges have 29 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 3.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 3.2 times more Vitamin E than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 calories of Oranges have 5.5 times more Calcium, 2.9 times more Potassium and 171.7 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 5.1 times more Iron, 1.7 times more Magnesium, 3.9 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Oranges.
• 100 calories of Oranges lack sufficient amounts of Zinc
• 100 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges have 1.2 times more Carbohydrate, 4.8 times more Sugars and 2.2 times more Fiber than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 1.5 times more Protein than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal offer comparable quantities of Energy per 100 calories.