Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP: 74g

Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, QUAKER, SWEET CRUNCH/QUISP?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.6% 0.61g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	1.72% 15.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	94% 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	116% 1.5mg	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	287% 1149μg	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% 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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.67% 6.65mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	5.67% 0.051mg	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	169% 13.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	9.68% 40.6mg	420mg per day for Men 19-50 years
Manganese	NA	10.5% 0.24mg	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	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.04% 1.48g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 300 calories of Oranges with Peel have 4 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 2.4 times more Vitamin B1, 5.4 times more Vitamin B2, 6.3 times more Vitamin B3, 3.4 times more Vitamin B6 and 8 times more Vitamin B9 than Raw Oranges with Peel .
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 300 calories of Oranges with Peel have 50.1 times more Calcium, 5.3 times more Copper, 1.6 times more Magnesium, 6.8 times more Potassium and 265.2 times more Water than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 3.6 times more Iron, 1.4 times more Selenium, 57.4 times more Sodium and 21.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium, Copper and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 12.6 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 19.7 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.