Comparing Nutrients in 300 calories Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oranges with Peel

Weight per 300 calories

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 78g
• Oranges with Peel: 476g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 6.1 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, wheat and bran, presweetened with nuts and fruits or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	45.7% 59.4g	56.8% 74g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	20% 7.56g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.88% 5.53g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	35.5% 319μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	35.5% 142μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.6% 2.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.5% 57IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.35% 33.5mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	96% 7.65mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	32.7% 229mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.62g	10.6% 392g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 5.2 times more Vitamin A, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.6 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Oranges with Peel :

• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 1.4 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 4 times more Selenium, 20 times more Sodium and 4.1 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 9.9 times more Calcium, 3.1 times more Potassium and 59.2 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits lack sufficient amounts of Calcium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 8.3 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.8 times more Fiber than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.