Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 74.4g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.33% 0.74g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	7.72% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	13% 2.2g	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% 54.3g	130g per day for Men 19-50 years
Sugars	NA	16% 11.5g	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	19% 7.22g	38g per day for Men 19-50 years
Protein	11% 6.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	44.7% 7.15mg	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	57.3% 0.74mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	90% 2.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	9.55% 57.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.36% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	33% 0.3mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	17.4% 73mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	14.2% 214mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.1% 3.87g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 300 calories of Oranges with Peel have 2270.9 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 5.2 times more Vitamin A, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal provide similar amounts of Vitamin B1 and Vitamin B9 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 Crunchy Pecan Cereal have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 300 calories of Oranges with Peel have 11.5 times more Calcium, 3.7 times more Potassium and 101.2 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 3.4 times more Iron, 2.1 times more Phosphorus, 9.3 times more Selenium, 22.4 times more Sodium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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 Crunchy Pecan Cereal 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 3 times more Fiber than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 5.5 times more Fat, 1.6 times more Omega 3 and 10.4 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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