Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps: 80.6g

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 5.9 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, Toasted Multigrain Crisps?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.25% 4.12g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	9.27% 1.58g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	21.6% 8.23g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	55.2% 0.72mg	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	149% 594μg	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	10.3% 9.27mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	33.3% 333mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	28.4% 0.26mg	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	301% 24mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	NA	135% 3.1mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	10.3% 5.65μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.087% 3.23g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, Toasted Multigrain Crisps Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 2.3 times more Vitamin B5 and 36.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 4.7 times more Vitamin A, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 300 calories of Oranges with Peel have 1.7 times more Calcium, 2.6 times more Potassium and 121.5 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 6.3 times more Iron, 2 times more Magnesium, 4 times more Phosphorus, 1.7 times more Selenium, 30.9 times more Sodium and 11.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate and 2.6 times more Fiber than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 7.5 times more Omega 6 and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps provide inadequate amounts of Omega 3 in 300 calories.