Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Oranges with Peel

Weight per 300 calories

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 74.4g
• Oranges with Peel: 476g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 6.4 times more energy per 100g than Oranges with Peel . It has very 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, GREAT GRAINS Crunchy Pecan Cereal or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.74g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.72% 0.12g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	42% 54.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	19% 7.22g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	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	57.3% 0.74mg	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	35.7% 143μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	90% 2.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.55% 57.3IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.67% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.9% 29mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	161% 13mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	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	31.5% 220mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	14.2% 214mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	10.6% 392g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 5.2 times more Vitamin A, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2270.9 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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, GREAT GRAINS Crunchy Pecan Cereal vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 3.4 times more Iron, 2.1 times more Phosphorus, 9.3 times more Selenium, 22.4 times more Sodium and 3.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 11.5 times more Calcium, 3.7 times more Potassium and 101.2 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Oranges with Peel contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal lack sufficient amounts of Calcium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 5.5 times more Fat, 1.6 times more Omega 3 and 10.4 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 3 times more Fiber than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Oranges with Peel offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6