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

Weight per 300 calories

• POST, GRAPE-NUTS Flakes: 79.8g
• Valencia Oranges: 612g

POST, GRAPE-NUTS Flakes have 7.7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - POST, GRAPE-NUTS Flakes or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	56% 72.8g	130g per day for Men 19-50 years
Sugars	16.7% 12g	NA	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	21.4% 8.14g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.4% 1.04mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	29.7% 0.39mg	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	138% 551μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	173% 4.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.4% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.3% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	25% 0.23mg	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	278% 22.3mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.12% 0.14mg	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	32% 223mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	NA	55μg per day for Men 19-50 years
Sodium	25% 375mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.22mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	14.3% 529g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 8.4 times more Vitamin A, 1.9 times more Vitamin B1, 4.9 times more Vitamin B2, 8.2 times more Vitamin B3, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 40.4 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, more Sodium and 16.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.5 times more Calcium, 4.1 times more Potassium and 200.8 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Valencia Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 1.6 times more Fat and 4.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Fiber than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Valencia Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.