Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Oranges

Weight per 300 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g
• Oranges: 638g

Cereals ready-to-eat, RALSTON Crispy Hexagons 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.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	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	53% 68.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.055% 0.04g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	3.12% 1.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oranges	Recommended Dietary Allowance
Vitamin A	110% 994μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	191% 765μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	239% 5.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.2% 16.4mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.5% 273IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oranges	Recommended Dietary Allowance
Calcium	0.63% 6.33mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	276% 22mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	7.12% 50mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.17% 1.74μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.5% 5.9mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.087% 3.22g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oranges:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 14.2 times more Vitamin A, 2.6 times more Vitamin B1, 6.4 times more Vitamin B2, 10.6 times more Vitamin B3, 5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 8.8 times more Vitamin B5, 20.7 times more Vitamin C and 29 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Oranges:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 34.6 times more Iron, 3.2 times more Manganese, more Sodium and 13.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 40.3 times more Calcium, 2.8 times more Copper, 5 times more Magnesium, 1.8 times more Phosphorus, 6.5 times more Potassium, 1.8 times more Selenium and 171.9 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 5.5 times more Sugars, 12.9 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.