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

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 82g

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 5.8 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, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.87% 0.66g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	1.55% 1.12g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	27% 4.33mg	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	8.2% 0.11mg	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	31.6% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.3% 0.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.37% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	41.3% 0.37mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	26% 109mg	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	38.8% 271mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	8.78% 298mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.082% 3.02g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 4.2 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 300 calories of Oranges with Peel have 16.9 times more Calcium, 3.1 times more Potassium and 129.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Copper, 1.6 times more Magnesium, 2.6 times more Phosphorus, 30.3 times more Selenium and 4.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.8 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.