Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, Dry VS Chilled Orange Juice

Weight per 300 calories

• Cereals, QUAKER, Quick Oats with Iron, Dry: 81g
• Chilled Orange Juice: 612g

Cereals, QUAKER, Quick Oats with Iron, Dry have 7.6 times more energy per 100g than Chilled Orange Juice. It has high energy density when compared to other foods. Chilled Orange Juice from Concentrate having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Chilled Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	2.68% 0.043g	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	42.4% 55g	54.3% 70.7g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	70% 51g	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% 13.7g	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	% 12.7g	g per day for Men 19-50 years
Sucrose	NA	% 24.6g	g per day for Men 19-50 years
Fiber	20% 7.6g	4.83% 1.84g	38g per day for Men 19-50 years
Protein	19.8% 11g	7.43% 4.16g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	1.36% 12.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.65% 0.099mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.22% 0.081mg	35.8% 0.47mg	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	9.9% 39.6μg	29% 116μg	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	229% 206mg	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	3.56% 0.53mg	8.16% 1.22mg	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, Quick Oats with Iron, Dry	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	3.8% 38mg	6.73% 67.3mg	1000mg per day for Men 19-50 years
Copper	NA	28.6% 0.26mg	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	500% 40mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	53% 370mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0.82% 12.2mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.2% 7.6g	14.4% 534g	3700g per day for Men 19-50 years

Cereals, QUAKER, Quick Oats With Iron, Dry VS Chilled Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Chilled Orange Juice?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry vs Chilled Orange Juice:

• 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have 1.6 times more Vitamin B1 than Chilled Orange Juice.
• While 300 kcal of Chilled Orange Juice from Concentrate contain 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 5.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B3, Vitamin C and Vitamin E
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Chilled Orange Juice:

• 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have 50.2 times more Iron, 3.2 times more Magnesium, 3.6 times more Phosphorus and 6 times more Zinc than Chilled Orange Juice.
• While 300 kcal of Chilled Orange Juice from Concentrate contain 1.8 times more Calcium, 3.8 times more Potassium and 70.4 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry lack sufficient amounts of Calcium
• 300 calories of Chilled Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have 4.1 times more Fiber and 2.7 times more Protein than Chilled Orange Juice.
• While 300 kcal of Chilled Orange Juice from Concentrate contain 1.3 times more Carbohydrate and 44.3 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Chilled Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Chilled Orange Juice provide inadequate amounts of Fiber