Comparing Nutrients in 300 calories Valencia Oranges VS Snacks, KELLOGG, KELLOGG

Weight per 300 calories

• Valencia Oranges: 612g
• Snacks, KELLOGG, KELLOGG: 82.2g

Snacks, KELLOGG, KELLOGG have 7.4 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Snacks, KELLOGG, KELLOGG?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Valencia Oranges	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	7.35% 7.13g	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	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	19.4% 3.3g	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	42.7% 55.6g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	10.4% 7.55g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 3.37g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	6.5% 2.47g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	55% 496μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	116% 1.5mg	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	2.88% 11.5μg	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	7.12% 6.4mg	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	NA	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	24.5% 245mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	13% 0.12mg	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	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	7.24% 30.4mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	35.6% 0.82mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	NA	8.37% 4.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.37% 13.7g	3700g per day for Men 19-50 years

Valencia Oranges VS Snacks, KELLOGG, KELLOGG Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Snacks, KELLOGG, KELLOGG?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Snacks, KELLOGG, KELLOGG:

• 300 calories of Valencia Oranges have 4.6 times more Vitamin B5, 20.8 times more Vitamin B9 and 46.3 times more Vitamin C than Snacks, KELLOGG, KELLOGG.
• While 300 kcal of Snacks, KELLOGG, KELLOGG contain 6.8 times more Vitamin A, 1.8 times more Vitamin B1, 6.9 times more Vitamin B2, 9.4 times more Vitamin B3 and 3.9 times more Vitamin B6 than Raw Valencia Oranges.
• 300 calories of Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Snacks, KELLOGG, KELLOGG:

• 300 calories of Valencia Oranges have 1.9 times more Copper, 2 times more Magnesium, 5.4 times more Potassium and 38.5 times more Water than Snacks, KELLOGG, KELLOGG.
• While 300 kcal of Snacks, KELLOGG, KELLOGG contain 1.9 times more Calcium, 9.2 times more Iron, 5.8 times more Manganese, more Sodium and 11.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, KELLOGG, KELLOGG contain similar levels of Phosphorus per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Snacks, KELLOGG, KELLOGG lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.3 times more Carbohydrate, 6.2 times more Fiber and 1.8 times more Protein than Snacks, KELLOGG, KELLOGG.
• While 300 kcal of Snacks, KELLOGG, KELLOGG contain 3.9 times more Fat, 4.4 times more Omega 3 and 12.3 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, KELLOGG, KELLOGG offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6