Comparing Nutrients in 300 calories Oranges VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 300 calories

• Oranges: 638g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g

Cereals ready-to-eat, RALSTON Crispy Hexagons 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, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	1.57% 0.27g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	15% 11g	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	0.055% 0.04g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	3.12% 1.2g	38g per day for Men 19-50 years
Protein	10.7% 6g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	110% 994μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	147% 1.9mg	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	191% 765μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	239% 5.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.5% 273IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.63% 6.33mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.5% 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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	22.5% 0.52mg	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	7.12% 50mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	15% 554g	0.087% 3.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Raw Oranges have 8.8 times more Vitamin B5, 20.7 times more Vitamin C and 29 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 14.2 times more Vitamin A, 2.6 times more Vitamin B1, 6.4 times more Vitamin B2, 10.6 times more Vitamin B3, 5 times more Vitamin B6, 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, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Raw Oranges have 40.3 times more Calcium, 2.8 times more Copper, 5 times more Magnesium, 1.8 times more Phosphorus, 6.5 times more Potassium, 1.8 times more Selenium and 171.9 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 34.6 times more Iron, 3.2 times more Manganese, more Sodium and 13.2 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 5.5 times more Sugars, 12.9 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Raw Oranges and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oranges as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.