Comparing Nutrients in 300 calories Oranges with Peel VS POST, GRAPE-NUTS Flakes

Weight per 300 calories

• Oranges with Peel: 476g
• POST, GRAPE-NUTS Flakes: 79.8g

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes 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 POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Oranges with Peel	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	6.4% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	6.44% 1.1g	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	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	NA	16.7% 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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11% 6.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	68.7% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	85.8% 13.7mg	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	104% 1.36mg	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	138% 551μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	173% 4.15μg	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	18.4% 110IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.73% 2.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	26.6% 0.24mg	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	278% 22.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	19% 80.6mg	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	32% 223mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	56.6% 6.22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.071% 2.63g	3700g per day for Men 19-50 years

Oranges With Peel VS POST, GRAPE-NUTS Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 300 calories of Oranges with Peel vs POST, GRAPE-NUTS Flakes:

• 300 calories of Oranges with Peel have more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 10 times more Vitamin A, 2.2 times more Vitamin B1, 5 times more Vitamin B2, 5.8 times more Vitamin B3, 3.1 times more Vitamin B6, 3.9 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 POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs POST, GRAPE-NUTS Flakes:

• 300 calories of Oranges with Peel have 11.6 times more Calcium, 3.5 times more Potassium and 148.8 times more Water than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 5.8 times more Iron, 2.1 times more Phosphorus, 11.4 times more Selenium, 39.4 times more Sodium and 11.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and POST, GRAPE-NUTS Flakes contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.6 times more Fiber than POST, GRAPE-NUTS Flakes.
• While 300 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 1.3 times more Omega 3 and 5.2 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6