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

Weight per 300 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 79g
• Oranges with Peel: 476g

Cereals ready-to-eat, POST, GOLDEN CRISP have 6 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.23% 0.21g	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	56.8% 74g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.95g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	73% 657μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	39% 234IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.74% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	69.8% 38.4μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	40% 4.42mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 10.6 times more Vitamin A, 2.3 times more Vitamin B1, 5.3 times more Vitamin B2, 6.1 times more Vitamin B3, 3.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

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

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.4 times more Iron, 1.7 times more Phosphorus, 11.5 times more Selenium and 8.4 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 28.1 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 6.7 times more Potassium and 354.6 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 Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 5.4 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.