Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 6 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, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.03% 0.85g	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	50.8% 66g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	7.05% 2.68g	38g per day for Men 19-50 years
Protein	11% 6.2g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	84.7% 762μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	83.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	101% 1.3mg	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	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	35% 31.5mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.79% 7.87mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	7.96% 0.072mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	15.4% 64.6mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	91% 10mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.071% 2.64g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, KING VITAMAN Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 300 calories of Oranges with Peel have 3.6 times more Vitamin B5 and 10.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 300 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 12.3 times more Vitamin A, 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.6 times more Vitamin B3, 3 times more Vitamin B6, 7.4 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, QUAKER, KING VITAMAN:

• 300 calories of Oranges with Peel have 42.3 times more Calcium, 3.8 times more Copper, 4.4 times more Potassium and 148.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 300 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 6 times more Iron, 1.9 times more Phosphorus, 1.5 times more Selenium, 68.2 times more Sodium and 19.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, KING VITAMAN contain similar levels of Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 8 times more Fiber and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.