Comparing Nutrients in 300 calories Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Navel Oranges

Weight per 300 calories

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 64.2g
• Navel Oranges: 612g

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 9.5 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	5.62% 1.8g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	26% 4.45g	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	32.7% 42.5g	59% 76.8g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	14.2% 5.4g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	13% 7.2g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.42% 0.077mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.49% 0.006mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.064mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	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	2.4% 9.64μg	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	0.21% 0.19mg	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	3.8% 0.57mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Navel Oranges	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.42μg	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	32.4% 2.6mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.7mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	3.35% 0.077mg	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	29.6% 207mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.5mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	2.34% 0.26mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Navel Oranges:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 5.4 times more Vitamin B1, 48.6 times more Vitamin B2, 20.3 times more Vitamin B3, 24.9 times more Vitamin B5, 25.1 times more Vitamin B6, 21.6 times more Vitamin B9, 1877.5 times more Vitamin C and 1.6 times more Vitamin E than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Navel Oranges:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 3.3 times more Iron, 1.5 times more Phosphorus and 7.8 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 8 times more Calcium, 4.6 times more Copper, 2.6 times more Magnesium, 2.3 times more Manganese, 5.4 times more Potassium, 1.9 times more Zinc and 273.1 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Navel Oranges have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 12.8 times more Fat, 17.3 times more Saturated Fat, 18.8 times more Omega 3, 31.6 times more Omega 6 and 1.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Carbohydrate, 4.5 times more Sugars and 2.5 times more Fiber than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.