Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH: 75.8g

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 6.3 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, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	4.23% 0.72g	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	50.4% 65.6g	130g per day for Men 19-50 years
Sugars	NA	43.5% 31.6g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.67% 3.17g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	79% 12.6mg	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	97% 1.26mg	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	126% 505μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	158% 3.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	17% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	16.8% 101IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	10% 0.091mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	2% 8.33mg	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	8.1% 57mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.43% 82.6mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	11% 6.06μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.051% 1.9g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 300 calories of Oranges with Peel have 22.3 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 2 times more Vitamin B1, 4.5 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide similar amounts of Vitamin A per 300 calories.
• 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, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 300 calories of Oranges with Peel have 13.3 times more Calcium, 3 times more Copper, 8 times more Magnesium, 1.8 times more Phosphorus, 11.3 times more Potassium and 206.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 6 times more Iron, 1.8 times more Selenium, 50.4 times more Sodium and 18.1 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, MALT-O-MEAL, BERRY COLOSSAL CRUNCH lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 15.7 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Oranges with Peel and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.