Comparing Nutrients in 300 calories Valencia Oranges VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Weight per 300 calories

• Valencia Oranges: 612g
• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt: 405g

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.5 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	NA	0.56% 0.41g	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% 0g	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	% 0.41g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	42.4% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	8.73% 0.11mg	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	27.4% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0.27% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	0% 0mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	8.64% 0.2mg	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	8.1% 56.8mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	61.4% 920mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	14.3% 529g	8.9% 329g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, QUAKER, Corn Grits, Instant, Plain, Prepared (microwaved Or Boiling Water Added), Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 300 calories of Valencia Oranges have 7.3 times more Vitamin B5, 3.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 2.2 times more Vitamin B2 and 4 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 300 calories for Valencia Oranges vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 300 calories of Valencia Oranges have more Copper, 2.5 times more Magnesium, 1.8 times more Phosphorus, 10 times more Potassium and 1.6 times more Water than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 49.4 times more Iron, 1.4 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain similar levels of Calcium per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium and Potassium
• Both Raw Valencia Oranges as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have more Omega 3 and 3.4 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Valencia Oranges and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 6 in 300 calories.