Comparing Nutrients in 300 calories Oranges with Peel VS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 300 calories

• Oranges with Peel: 476g
• Cereals ready-to-eat, RALSTON CRISP RICE: 78.3g

Cereals ready-to-eat, RALSTON CRISP RICE have 6.1 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, RALSTON CRISP RICE?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.35% 0.23g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	13% 9.5g	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	0.66% 0.48g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 8.07g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	11% 6.2g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	99% 890μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	77.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	117% 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	119% 475μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	178% 4.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	56% 50.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	39.6% 237IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.31% 0.047mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.39% 3.9mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	13% 0.12mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	37.5% 0.86mg	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	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.44% 83mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	9.26% 1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.077% 2.84g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, RALSTON CRISP RICE Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cereals ready-to-eat, RALSTON CRISP RICE?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 300 calories of Oranges with Peel have 6.3 times more Vitamin B5 and 6.7 times more Vitamin C than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 300 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain 14.4 times more Vitamin A, 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 9.5 times more Vitamin B3, 3.4 times more Vitamin B6, 3.3 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
• 300 calories of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin B5

Comparing minerals per 300 calories for Oranges with Peel vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 300 calories of Oranges with Peel have 85.1 times more Calcium, 2.3 times more Copper, 3.7 times more Magnesium, 1.4 times more Phosphorus, 11.2 times more Potassium and 138.2 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 300 kcal of Cereals ready-to-eat, RALSTON CRISP RICE contain 6.7 times more Iron, 4.2 times more Selenium, 44.8 times more Sodium and 1.9 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 39.1 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Oranges with Peel and Cereals ready-to-eat, RALSTON CRISP RICE offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.