Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 83g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 5.7 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, POST, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.5% 0.6g	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	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	10% 7.36g	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	28.4% 11g	38g per day for Men 19-50 years
Protein	11% 6.2g	16.7% 9.32g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.67% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	44.8% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	55% 0.71mg	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	71.7% 287μg	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	0.092% 0.083mg	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	3.43% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	31.4% 0.28mg	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	291% 23.3mg	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	117% 2.7mg	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	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	9.78% 332mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	13.7% 7.56μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	25.8% 386mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.079% 2.9g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, POST, GRAPE-NUTS Cereal Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B5 and 4068.4 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3 times more Vitamin B3, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 300 calories of Oranges with Peel have 12.5 times more Calcium, 2.8 times more Potassium and 134.7 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 6.1 times more Iron, 1.5 times more Magnesium, 3.7 times more Phosphorus, 2.3 times more Selenium, 40.6 times more Sodium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.