Comparing Nutrients in 300 calories Oranges VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 300 calories

• Oranges: 638g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 74.6g

Cereals ready-to-eat, POST, FRUITY PEBBLES have 8.6 times more energy per unit of mass than Raw Oranges, which is very 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, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Oranges	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	0.37% 0.063g	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	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	35.3% 25.6g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	69% 622μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	86.4% 14mg	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	106% 1.4mg	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	69% 276μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	173% 4.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	18.4% 16.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 221IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	25.5% 255mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.6% 0.1mg	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	62.2% 4.98mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	2.84% 12mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	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	12.8% 89.4mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	1.6% 53.7mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26.4% 396mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	37.7% 4.15mg	11mg per day for Men 19-50 years
Water	15% 554g	0.061% 2.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Oranges have 20.5 times more Vitamin C and 11.8 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 8.9 times more Vitamin A, 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 7.7 times more Vitamin B3, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Oranges have 18 times more Calcium, 2.7 times more Copper, 5.3 times more Magnesium, 1.7 times more Phosphorus, 21.5 times more Potassium and 247.3 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 7.8 times more Iron, 2.4 times more Selenium, more Sodium and 9.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 2.3 times more Sugars, 25.7 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3.9 times more Fat and 28.1 times more Saturated Fat than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oranges as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.