Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Oranges

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: 80.2g
• Oranges: 638g

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.66% 3.55g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	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	48% 62.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	14% 5.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	14.3% 8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Oranges	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	262% 1047μg	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% 0mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.26% 0.49mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.8% 0.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Oranges	Recommended Dietary Allowance
Calcium	28% 282mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	294% 23.5mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	48.5% 339mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	6.68% 227mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	26.8% 402mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.093% 3.45g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Oranges:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.8 times more Vitamin B1, 4.7 times more Vitamin B2, 7.7 times more Vitamin B3, 3.8 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 43.8 times more Vitamin A, 2.8 times more Vitamin B5, more Vitamin C and 2.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Oranges:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 36.9 times more Iron, 1.2 times more Magnesium, 11.7 times more Manganese, 3.8 times more Phosphorus, 5.8 times more Selenium, more Sodium and 24.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Copper, 5.1 times more Potassium and 160.5 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Raw Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 4.6 times more Fat, 9.5 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.8 times more Sugars and 2.9 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Raw Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.