Comparing Nutrients in 300 calories Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 300 calories

• Navel Oranges: 612g
• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 77.3g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 7.9 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.77mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	48% 62.3g	130g per day for Men 19-50 years
Sugars	71.8% 52g	27.4% 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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	19.5% 7.42g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.086% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	14.8% 0.19mg	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	52% 208μg	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.93% 0.046μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	0.34% 0.31mg	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	6.12% 0.92mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	26.3% 263mg	5.03% 50.3mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	22.8% 0.2mg	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	9.95% 0.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	52.2% 1.2mg	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	20% 141mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.071% 2.63g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Lets compare vitamin content per 300 calories of Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 300 calories of Navel Oranges have 95 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 9.3 times more Vitamin B9 and 1169.9 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 300 calories of Navel Oranges have 5.2 times more Calcium, 3 times more Potassium and 200.2 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2.5 times more Iron, 6.8 times more Manganese, 1.7 times more Phosphorus, more Selenium, 29.6 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.2 times more Carbohydrate, 2.6 times more Sugars and 1.8 times more Fiber than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.9 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6 in 300 calories.