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

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, granola, homemade: 61.3g

Cereals ready-to-eat, granola, homemade have 7.8 times more energy per unit of mass than Raw Oranges with Peel , which is very 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, granola, homemade?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	26% 4.4g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	16.8% 12g	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	14.4% 5.46g	38g per day for Men 19-50 years
Protein	11% 6.2g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	17.5% 0.23mg	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	13% 51.5μg	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	376% 338mg	0.82% 0.74mg	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	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.66% 46.6mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	44% 0.4mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.45mg	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	37.8% 264mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.097% 3.6g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have 100.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9 and 459.2 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• Both Oranges with Peel and Cereals ready-to-eat, granola, homemade provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 7.1 times more Calcium, 1.6 times more Iron, 2.8 times more Potassium and 109.4 times more Water than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 1.5 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus, 4.7 times more Selenium and 4.9 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.2 times more Carbohydrate and 3.9 times more Fiber than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 10.4 times more Fat, 14.6 times more Saturated Fat, 4.9 times more Omega 3, 21.1 times more Omega 6 and 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6