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

Weight per 300 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g
• Valencia Oranges: 612g

Cereals ready-to-eat, RALSTON Crispy Hexagons have 7.7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	110% 994μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.63% 6.33mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	3.17% 1.74μg	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.087% 3.22g	14.3% 529g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 13.5 times more Vitamin A, 2.7 times more Vitamin B1, 6.6 times more Vitamin B2, 11.4 times more Vitamin B3, 5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.4 times more Vitamin B5 and 18.1 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 40.1 times more Iron, 3.7 times more Manganese, more Sodium and 16 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 38.7 times more Calcium, 2.2 times more Copper, 4.8 times more Magnesium, 2.1 times more Phosphorus, 6.2 times more Potassium and 164.1 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 9.5 times more Omega 3, 12.9 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.