Comparing Nutrients in 300 calories Oranges with Peel VS POST Bran Flakes

Weight per 300 calories

• Oranges with Peel: 476g
• POST Bran Flakes: 92g

Cereals ready-to-eat, POST Bran Flakes have 5.2 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 POST Bran Flakes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.97% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.98% 1g	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	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	NA	23.5% 17g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	76% 685μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	98% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	95% 15.3mg	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	120% 1.55mg	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	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	191% 4.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	20.3% 122IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	POST Bran Flakes	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.02% 40.2mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	51% 0.46mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	50% 209mg	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	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	41.6% 4.57mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.084% 3.1g	3700g per day for Men 19-50 years

Oranges With Peel VS POST Bran Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or POST Bran Flakes?

Lets compare vitamin content per 300 calories of Oranges with Peel vs POST Bran Flakes:

• 300 calories of Oranges with Peel have more Vitamin C than POST Bran Flakes.
• While 300 kcal of Cereals ready-to-eat, POST Bran Flakes contain 11.1 times more Vitamin A, 2.5 times more Vitamin B1, 5.4 times more Vitamin B2, 6.4 times more Vitamin B3, 3.5 times more Vitamin B6, 4.3 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
• 300 calories of POST Bran Flakes have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs POST Bran Flakes:

• 300 calories of Oranges with Peel have 8.3 times more Calcium, 1.9 times more Potassium and 126 times more Water than POST Bran Flakes.
• While 300 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.7 times more Copper, 6.7 times more Iron, 3.1 times more Magnesium, 3.9 times more Phosphorus, 14.4 times more Selenium, 51.9 times more Sodium and 8.7 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of POST Bran Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Fiber than POST Bran Flakes.
• While 300 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and POST Bran Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST Bran Flakes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.