Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Navel Oranges

Weight per 300 calories

• Cereals, QUAKER, Instant Grits, Butter flavor, dry: 81.3g
• Navel Oranges: 612g

Cereals, QUAKER, Instant Grits, Butter flavor, dry have 7.5 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Grits, Butter flavor, dry or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.73% 4.6g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	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	46.8% 61g	59% 76.8g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	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	10% 3.82g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.87mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.13% 0.11mg	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	34.8% 139μg	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% 0mg	402% 362mg	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	1.03% 0.15mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Navel Oranges	Recommended Dietary Allowance
Calcium	33.6% 336mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	NA	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	305% 24.4mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.45% 18.7mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	13.4% 93mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	65% 973mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	4.88% 0.54mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	14.2% 526g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Grits, Butter Flavor, Dry VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Grits, Butter flavor, dry or Navel Oranges?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Navel Oranges:

• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.6 times more Vitamin B3 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 4.6 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin E than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Navel Oranges:

• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 1.3 times more Calcium, 30.6 times more Iron and 159 times more Sodium than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 3.6 times more Magnesium, 1.5 times more Phosphorus, 10.3 times more Potassium and 98.2 times more Water than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry lack sufficient amounts of Magnesium and Potassium
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Raw Navel Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 20.2 times more Saturated Fat than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate, 72.7 times more Sugars and 3.5 times more Fiber than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Navel Oranges offer comparable quantities of Energy and Protein per 300 calories.