Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 74.6g

Cereals ready-to-eat, POST, FRUITY PEBBLES have 6.4 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, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.37% 0.063g	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	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	NA	35.3% 25.6g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	69% 622μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	86.4% 14mg	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	106% 1.4mg	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	69% 276μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	173% 4.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	18.4% 16.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	37% 221IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	11.6% 0.1mg	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	62.2% 4.98mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	2.84% 12mg	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	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	1.6% 53.7mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	26.4% 396mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	37.7% 4.15mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.061% 2.24g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, POST, FRUITY PEBBLES Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 20.4 times more Vitamin C than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 300 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 10 times more Vitamin A, 2.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5.8 times more Vitamin B3, 3.1 times more Vitamin B6, 1.9 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, POST, FRUITY PEBBLES:

• 300 calories of Oranges with Peel have 23.5 times more Calcium, 2.6 times more Copper, 5.6 times more Magnesium, 2 times more Phosphorus, 17.4 times more Potassium and 175.1 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 300 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.3 times more Iron, 2.3 times more Selenium, 41.6 times more Sodium and 7.9 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, POST, FRUITY PEBBLES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 35.9 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 300 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 16.1 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.