Comparing Nutrients in 300 calories Oranges VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 300 calories

• Oranges: 638g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 8.1 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, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	5.03% 0.85g	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	50.8% 66g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	22% 16g	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	7.05% 2.68g	38g per day for Men 19-50 years
Protein	10.7% 6g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	84.7% 762μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	83.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	101% 1.3mg	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	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.79% 7.87mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	7.96% 0.072mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	15.4% 64.6mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	14% 0.32mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	91% 10mg	11mg per day for Men 19-50 years
Water	15% 554g	0.071% 2.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Oranges have 3.6 times more Vitamin B5 and 10.8 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 10.9 times more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 7.4 times more Vitamin B3, 3.4 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12 and 3.1 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Oranges have 32.4 times more Calcium, 4 times more Copper, 5.5 times more Potassium and 209.9 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 35.8 times more Iron, 2 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Selenium, more Sodium and 22.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 3.7 times more Sugars and 5.7 times more Fiber than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 13 times more Saturated Fat and 7.4 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.