Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Navel Oranges

Weight per 300 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 79g
• Navel Oranges: 612g

Cereals ready-to-eat, POST, GOLDEN CRISP have 7.8 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 ready-to-eat, POST, GOLDEN CRISP or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	54.7% 71g	59% 76.8g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	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	10.4% 3.95g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Navel Oranges	Recommended Dietary Allowance
Vitamin A	73% 657μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	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	115% 1.5mg	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	73% 292μg	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	184% 4.42μg	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	39% 234IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.74% 0.26mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Navel Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	66% 5.3mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	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	25.6% 179mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	69.8% 38.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	40% 4.42mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	14.2% 526g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GOLDEN CRISP VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Navel Oranges?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Navel Oranges:

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 8.9 times more Vitamin A, 2.7 times more Vitamin B1, 4 times more Vitamin B2, 5.6 times more Vitamin B3, 3.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain more Vitamin C and 3.5 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin E
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Navel Oranges:

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 6.6 times more Iron, 1.3 times more Phosphorus, more Selenium and 9 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 22.2 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 7.3 times more Potassium and 476.2 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium and Potassium
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Navel Oranges contain 3.4 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.