Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Oranges with Peel

Weight per 300 calories

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 79.8g
• Oranges with Peel: 476g

Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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 WHOLE HEARTS oat cereal or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.48g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	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	49% 64g	56.8% 74g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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% 7.26g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	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	97% 1.27mg	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	285% 1139μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.2% 57mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.7% 4.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	NA	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	320% 25.6mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	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	36.7% 257mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	29.5% 442mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	10.6% 392g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 4 times more Vitamin B1, 4.5 times more Vitamin B2, 5.3 times more Vitamin B3, 2.9 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 5.9 times more Vitamin C than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 6.7 times more Iron, 2.5 times more Phosphorus, 46.4 times more Sodium and 18.1 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Calcium, 2.1 times more Potassium and 178.6 times more Water than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Oranges with Peel contain similar levels of Magnesium per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat 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 kcal of Raw Oranges with Peel contain 3 times more Fiber than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.