Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch: 77g

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 6.2 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 Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	6.98% 6.77g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	13.7% 2.32g	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	42% 54.5g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	32.3% 291μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	41% 6.54mg	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	47.3% 0.62mg	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	65% 261μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	80% 1.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.085% 0.077mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	8.7% 52.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	33.3% 333mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	30.8% 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	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	18% 75.4mg	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	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	44.8% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.12% 4.3g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, POST GREAT GRAINS Banana Nut Crunch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 300 calories of Oranges with Peel have 4395.2 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 4.7 times more Vitamin A, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 300 calories of Oranges with Peel have 9.8 times more Calcium, 3.5 times more Potassium and 91 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 5.7 times more Iron, 2 times more Phosphorus, 7.4 times more Selenium, 19.2 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.4 times more Carbohydrate and 2.5 times more Fiber than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 300 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 4.7 times more Fat, 4.2 times more Omega 3 and 11.1 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6