Comparing Nutrients in 300 calories Oranges VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 300 calories

• Oranges: 638g
• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 80.6g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 7.9 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Oranges	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	10.4% 1.77g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	5% 3.63g	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	21.4% 8.15g	38g per day for Men 19-50 years
Protein	10.7% 6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	88.7% 798μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	111% 1.44mg	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	48% 191μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	227% 5.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	19% 17.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	19.2% 115IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	25.5% 255mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	125% 2.87mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	36.5% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	98% 11mg	11mg per day for Men 19-50 years
Water	15% 554g	0.082% 3.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Raw Oranges have 3.2 times more Vitamin B2, 19.7 times more Vitamin C and 3.5 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 11.4 times more Vitamin A, 1.9 times more Vitamin B1, 8 times more Vitamin B3, 3.8 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Raw Oranges have 2.3 times more Potassium and 182.6 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 36.5 times more Iron, 1.4 times more Magnesium, 18 times more Manganese, 3.2 times more Phosphorus, 6.3 times more Selenium, more Sodium and 24.2 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.3 times more Carbohydrate, 16.4 times more Sugars and 1.9 times more Fiber than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 6.9 times more Fat, 13.5 times more Saturated Fat, 15.4 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Raw Oranges as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.