Comparing Nutrients in 300 calories Oranges VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt

Weight per 300 calories

• Oranges: 638g
• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt: 492g

Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have 1.3 times more energy per unit of mass than Raw Oranges, which is low in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Oranges or Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%

Macro Nutrients

	Oranges	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	51% 66.3g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	40.3% 15.3g	28.5% 11g	38g per day for Men 19-50 years
Protein	10.7% 6g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	16.6% 0.22mg	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	48% 191μg	6.15% 24.6μg	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	377% 340mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	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

	Oranges	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Calcium	25.5% 255mg	3.93% 39.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	47% 0.42mg	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	7.98% 0.64mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	25.8% 108mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	103% 2.37mg	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	12.8% 89.4mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	15% 554g	11% 411g	3700g per day for Men 19-50 years

Oranges VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, Prepared With Water, No Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges or Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt?

Lets compare vitamin content per 300 calories of Oranges vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 300 calories of Oranges have more Vitamin A, 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 300 kcal of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 1.8 times more Vitamin B3 than Raw Oranges.
• 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 300 calories of Oranges have 6.5 times more Calcium, 3.1 times more Potassium and 1.3 times more Water than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 300 kcal of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 1.5 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 14.9 times more Manganese, 3.5 times more Phosphorus and 6.7 times more Zinc than Raw Oranges.
• 300 calories of Oranges lack sufficient amounts of Zinc
• 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges have 1.4 times more Fiber than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 300 kcal of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 1.7 times more Protein than Raw Oranges.
• Both Oranges and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.