Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 80.6g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 5.9 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, GENERAL MILLS, CHEERIOS?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	10.4% 1.77g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	5% 3.63g	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	21.4% 8.15g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	88.7% 798μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	90% 14.4mg	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	111% 1.44mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	227% 5.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	19% 17.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	19.2% 115IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	33.3% 333mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	NA	125% 2.87mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	36.5% 20μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	98% 11mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.082% 3.03g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, GENERAL MILLS, CHEERIOS Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 3 times more Vitamin B2 and 19.6 times more Vitamin C than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 300 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 12.9 times more Vitamin A, 2.2 times more Vitamin B1, 6.1 times more Vitamin B3, 3.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

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

• 300 calories of Oranges with Peel have 1.8 times more Potassium and 129.2 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 300 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 6.1 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus, 6 times more Selenium, 42.1 times more Sodium and 20.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain similar levels of Calcium and 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 2.6 times more Fiber than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 300 kcal of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.4 times more Omega 6 and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Energy 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, GENERAL MILLS, CHEERIOS provide inadequate amounts of Omega 3 in 300 calories.