Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Oranges

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g
• Oranges: 638g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	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	48.5% 63g	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	8.85% 6.4g	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	% 6.33g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.83g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges	Recommended Dietary Allowance
Vitamin A	45.7% 412μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	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	44.4% 178μg	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	0.65% 0.58mg	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	2.22% 0.33mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oranges	Recommended Dietary Allowance
Calcium	19.6% 196mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	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	95% 7.6mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	34.8% 243mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	24.4% 367mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 5.9 times more Vitamin A, 2.2 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.3 times more Vitamin B5, 582.1 times more Vitamin C and 3.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 11.9 times more Iron, 10.7 times more Manganese, 2.7 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium, 3.9 times more Potassium, 1.3 times more Selenium and 78.6 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.4 times more Fat, 8.8 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Sugars and 3.2 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.