Comparing Nutrients in 300 calories Valencia Oranges VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 300 calories

• Valencia Oranges: 612g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 698g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	Valencia Oranges	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	6.54% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	40% 52.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	31.2% 12g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.78% 6.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	6.98% 0.091mg	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	59.7% 239μg	8.72% 35μg	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	330% 297mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	7.67% 76.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	31.8% 0.29mg	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	6.9% 0.55mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	50% 209mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	206% 4.73mg	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	15% 104mg	81.7% 572mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	14.3% 529g	16.8% 621g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 300 calories of Valencia Oranges have 10.5 times more Vitamin A, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.3 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.5 times more Vitamin B1 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Valencia Oranges as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 300 calories of Valencia Oranges have 3.2 times more Calcium and 2.3 times more Potassium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.3 times more Copper, 12.3 times more Iron, 3.4 times more Magnesium, 33.6 times more Manganese, 5.5 times more Phosphorus, more Sodium and 10.1 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain similar levels of Water per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.4 times more Carbohydrate and 1.3 times more Fiber than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 3.6 times more Fat, 8.7 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6