Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, KING VITAMAN VS Oranges with Peel

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g
• Oranges with Peel: 476g

Cereals ready-to-eat, QUAKER, KING VITAMAN 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, QUAKER, KING VITAMAN or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	5.03% 0.85g	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	50.8% 66g	56.8% 74g	130g per day for Men 19-50 years
Sugars	22% 16g	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	7.05% 2.68g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9% 5.05g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	84.7% 762μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.2% 1mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	263% 1050μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.5mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.79% 7.87mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	7.96% 0.072mg	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	285% 23mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	28% 197mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	10.6% 392g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, KING VITAMAN VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have 12.3 times more Vitamin A, 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.6 times more Vitamin B3, 3 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.6 times more Vitamin B5 and 10.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN have 6 times more Iron, 1.9 times more Phosphorus, 1.5 times more Selenium, 68.2 times more Sodium and 19.1 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 42.3 times more Calcium, 3.8 times more Copper, 4.4 times more Potassium and 148.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Oranges with Peel contain similar levels of Magnesium per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium
• 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 8 times more Fiber than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.