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

Weight per 300 calories

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 341g
• Navel Oranges: 612g

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.8 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	59% 76.8g	130g per day for Men 19-50 years
Sugars	41% 29.7g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	11.7% 4.43g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	12% 6.75g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Navel Oranges	Recommended Dietary Allowance
Vitamin A	52.3% 470μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	7.23% 267g	14.2% 526g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, With Raisins And Spice, Prepared With Water VS Navel Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 6.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.5 times more Vitamin B5, 1061.4 times more Vitamin C and 3 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 Navel Oranges provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 9.5 times more Iron, 8.9 times more Manganese, 1.5 times more Phosphorus, more Selenium, 61.8 times more Sodium and 2.9 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.4 times more Calcium, 3.5 times more Potassium and 2 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 Navel Oranges contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.2 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate, 1.8 times more Sugars and 3 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 Navel Oranges offer comparable quantities of Energy per 300 calories.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.