Comparing Nutrients in 300 calories Cereals, farina, enriched, cooked with water, with salt VS Valencia Oranges

Weight per 300 calories

• Cereals, farina, enriched, cooked with water, with salt: 566g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, farina, enriched, cooked with water, with salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.48% 0.04g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 62g	56% 72.8g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	12% 4.53g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.4% 0.71mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.45mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.8% 0.54mg	29.7% 0.39mg	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	109% 436μg	59.7% 239μg	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	0% 0mg	330% 297mg	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	1.5% 0.23mg	NA	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

	Cereals, farina, enriched, cooked with water, with salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	55% 549mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	7.17% 287μg	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	377% 30mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	9.43% 39.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	6.12% 0.14mg	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	30% 209mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.83% 130mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	47.5% 713mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	13.2% 490g	14.3% 529g	3700g per day for Men 19-50 years

Cereals, Farina, Enriched, Cooked With Water, With Salt VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, farina, enriched, cooked with water, with salt or Valencia Oranges?

Lets compare vitamin content per 300 calories of Cereals, farina, enriched, cooked with water, with salt vs Valencia Oranges:

• 300 calories of Cereals, farina, enriched, cooked with water, with salt have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Valencia Oranges provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, farina, enriched, cooked with water, with salt vs Valencia Oranges:

• 300 calories of Cereals, farina, enriched, cooked with water, with salt have 2.2 times more Calcium, 54.8 times more Iron, 7.9 times more Manganese, 2 times more Phosphorus, more Sodium and 3.5 times more Zinc than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 1.5 times more Magnesium and 8.4 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Valencia Oranges contain similar levels of Copper and Water per 300 calories.
• 300 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, farina, enriched, cooked with water, with salt have 1.6 times more Protein than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 2.5 times more Omega 3 and 3.4 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 300 calories.