Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Oranges

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 79.2g
• Oranges: 638g

Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 8.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	48.4% 35g	82.3% 59.7g	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	5.4% 2.06g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Oranges	Recommended Dietary Allowance
Vitamin A	0.7% 6.33μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.04% 0.04mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.54% 0.89mg	11.3% 1.8mg	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	3.65% 0.047mg	29.5% 0.38mg	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	2.97% 12μg	48% 191μg	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	0.26% 0.24mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Oranges	Recommended Dietary Allowance
Calcium	1.42% 14.2mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	NA	32% 0.29mg	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	18.5% 1.5mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	6.94% 0.16mg	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	17.6% 123mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.82mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.053% 1.98g	15% 554g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS or Oranges?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Oranges:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 1.7 times more Vitamin E than Oranges.
• While 300 kcal of Raw Oranges contain 11.1 times more Vitamin A, 4.4 times more Vitamin B1, 6.5 times more Vitamin B2, 2 times more Vitamin B3, 8.1 times more Vitamin B6, 16.1 times more Vitamin B9 and 1430 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Oranges:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 2.3 times more Iron, 1.4 times more Phosphorus, more Sodium and 1.8 times more Zinc than Oranges.
• While 300 kcal of Raw Oranges contain 17.9 times more Calcium, 1.4 times more Magnesium, 7.3 times more Potassium and 279.8 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium and Potassium
• 300 calories of Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges contain 1.7 times more Sugars, 7.4 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide inadequate amounts of Fiber