Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Oranges

Weight per 300 calories

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 341g
• Oranges: 638g

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.9 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, with raisins and spice, prepared with water or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	57.7% 75g	130g per day for Men 19-50 years
Sugars	41% 29.7g	82.3% 59.7g	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	11.7% 4.43g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12% 6.75g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Oranges	Recommended Dietary Allowance
Vitamin A	52.3% 470μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	29.5% 0.38mg	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	42.6% 170μg	48% 191μg	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	0.38% 0.34mg	377% 340mg	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	2.05% 0.31mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32% 0.29mg	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	94% 7.53mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	6.94% 0.16mg	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	31% 218mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	7.23% 267g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Oranges:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 6.7 times more Vitamin A, 2 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.5 times more Vitamin B5, 996.1 times more Vitamin C and 3.7 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Oranges:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 11.8 times more Iron, 10 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Selenium, more Sodium and 3.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium, 4 times more Potassium and 2.1 times more Water than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Raw Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 4.2 times more Fat and 8.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2 times more Sugars and 3.5 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.