Comparing Nutrients in 100 calories Oranges with Peel VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 100 calories

• Oranges with Peel: 159g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 27.7g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 5.7 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.45g	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	18.8% 7.14g	9.48% 3.6g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	4.83% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	18.3% 0.24mg	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% 47.6μg	24% 96μg	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	125% 113mg	0.031% 0.028mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.46% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	11% 111mg	0.89% 8.86mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	10.5% 0.094mg	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	16% 1.27mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	8.18% 34.3mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.9mg	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	5% 35mg	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	4.6% 2.52μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.026% 0.97g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 100 calories of Oranges with Peel have more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B5 and 4068.4 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3 times more Vitamin B3, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 100 calories of Oranges with Peel have 12.5 times more Calcium, 2.8 times more Potassium and 134.7 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 6.1 times more Iron, 1.5 times more Magnesium, 3.7 times more Phosphorus, 2.3 times more Selenium, 40.6 times more Sodium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Copper per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 2 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.