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

Weight per 300 calories

• POST, GRAPE-NUTS Flakes: 79.8g
• Florida Oranges: 652g

POST, GRAPE-NUTS Flakes have 8.2 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	16.7% 12g	82.2% 59.6g	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	41% 15.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.4% 1.04mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Florida Oranges	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.8% 0.16mg	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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	15.4% 568g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 8.6 times more Vitamin A, 1.6 times more Vitamin B1, 4.6 times more Vitamin B2, 5.3 times more Vitamin B3, 4.1 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin C and 1.8 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Florida Oranges have insufficient amounts of Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 37.9 times more Iron, 1.2 times more Magnesium, 2.9 times more Phosphorus, 11.7 times more Selenium, more Sodium and 11.9 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.8 times more Calcium, 4.1 times more Potassium and 215.8 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Florida 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 2.2 times more Fat, 1.4 times more Omega 3, 5.4 times more Omega 6 and 1.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.9 times more Sugars and 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 Florida Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.