Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, FAMILIA

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, FAMILIA: 77.3g

Cereals ready-to-eat, FAMILIA have 6.2 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, FAMILIA?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	5.02% 4.87g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	7.04% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	44% 57g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	56.4% 21.4g	17.3% 6.57g	38g per day for Men 19-50 years
Protein	11% 6.2g	13% 7.35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.086% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.95% 0.077mg	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	35.7% 143μg	3.1% 12.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.34% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.52% 0.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.98% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	33.3% 333mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	35% 0.31mg	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	47.6% 3.8mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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% 105mg	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.41% 6.2mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.04% 1.47g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, FAMILIA Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, FAMILIA?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cereals ready-to-eat, FAMILIA:

• 300 calories of Oranges with Peel have 80.1 times more Vitamin A, 1.9 times more Vitamin B1, 1.7 times more Vitamin B3, 5.7 times more Vitamin B6, 11.5 times more Vitamin B9 and 728.8 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While 300 kcal of Cereals ready-to-eat, FAMILIA contain 1.8 times more Vitamin B2 and more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, FAMILIA:

• 300 calories of Oranges with Peel have 2.5 times more Calcium, 1.8 times more Iron, 2.4 times more Potassium and 266.8 times more Water than Cereals ready-to-eat, FAMILIA.
• While 300 kcal of Cereals ready-to-eat, FAMILIA contain 3.7 times more Magnesium, 2.5 times more Phosphorus, 4 times more Selenium and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, FAMILIA contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate and 3.3 times more Fiber than Cereals ready-to-eat, FAMILIA.
• While 300 kcal of Cereals ready-to-eat, FAMILIA contain 5.7 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, FAMILIA offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, FAMILIA provide inadequate amounts of Omega 3 in 300 calories.