Comparing Nutrients in 300 calories Oranges VS Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal

Weight per 300 calories

• Oranges: 638g
• Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal: 80.4g

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 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.

Discover which food has more nutrients per 300 calories - Oranges or Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	9%	9%	82%

Macro Nutrients

	Oranges	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	NA	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	48.8% 63.4g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	27.6% 20g	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	13.3% 5.07g	38g per day for Men 19-50 years
Protein	10.7% 6g	13% 7.38g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	94% 1.23mg	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	289% 1155μg	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	3% 0.45mg	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 ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Recommended Dietary Allowance
Calcium	25.5% 255mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	NA	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	17.4% 73mg	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	44.7% 313mg	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	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.6% 384mg	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	0.093% 3.46g	3700g per day for Men 19-50 years

Oranges VS Cereals Ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges or Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal?

Lets compare vitamin content per 300 calories of Oranges vs Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal:

• 300 calories of Oranges have more Vitamin C and 2.6 times more Vitamin E than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contain 1.9 times more Vitamin B1, 4.8 times more Vitamin B2, 8 times more Vitamin B3, 3.8 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Oranges.
• 300 calories of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges vs Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal:

• 300 calories of Oranges have 5.5 times more Potassium and 160.1 times more Water than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contain 36.2 times more Iron, 3.5 times more Phosphorus, more Sodium and 24.2 times more Zinc than Raw Oranges.
• Both Oranges and Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal contain similar levels of Calcium and Magnesium per 300 calories.
• 300 calories of Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges have 3 times more Sugars and 3 times more Fiber than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Oranges and Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.