Comparing Nutrients in 100 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 100 calories

• Oranges with Peel: 159g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 26g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 6 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, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.68% 0.28g	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% 22g	130g per day for Men 19-50 years
Sugars	NA	7.34% 5.32g	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	2.35% 0.89g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	33.8% 0.44mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54.7% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	11.7% 10.5mg	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	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.044% 0.052μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	11% 111mg	0.26% 2.62mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	2.65% 0.024mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	5.12% 21.5mg	420mg per day for Men 19-50 years
Manganese	NA	4.7% 0.11mg	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	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2.07% 70.3mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.024% 0.88g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, KING VITAMAN Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 100 calories of Oranges with Peel have 3.6 times more Vitamin B5 and 10.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 12.3 times more Vitamin A, 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.6 times more Vitamin B3, 3 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 100 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 100 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 100 calories of Oranges with Peel have 42.3 times more Calcium, 3.8 times more Copper, 4.4 times more Potassium and 148.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 6 times more Iron, 1.9 times more Phosphorus, 1.5 times more Selenium, 68.2 times more Sodium and 19.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, KING VITAMAN contain similar levels of Magnesium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 8 times more Fiber and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.