Comparing Nutrients in 100 calories Cereals ready-to-eat, granola, homemade VS Oranges with Peel

Weight per 100 calories

• Cereals ready-to-eat, granola, homemade: 20.4g
• Oranges with Peel: 159g

Cereals ready-to-eat, granola, homemade have 7.8 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, granola, homemade or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.13% 4.97g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.48% 11g	19% 24.6g	130g per day for Men 19-50 years
Sugars	5.6% 4.05g	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	4.8% 1.82g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.023% 0.2μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.34% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.82% 0.076mg	11.4% 0.15mg	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	4.3% 17μg	12% 47.6μg	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	0.27% 0.25mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.55% 15.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	10% 0.09mg	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	10% 0.81mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.18% 34.4mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	12.6% 88mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	9.44% 5.2μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.3mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	7.75% 0.85mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	3.53% 131g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Granola, Homemade VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, granola, homemade or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, granola, homemade vs Oranges with Peel :

• 100 kcal of Raw Oranges with Peel contain 100.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9 and 459.2 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oranges with Peel provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, granola, homemade as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, granola, homemade vs Oranges with Peel :

• 100 calories of Cereals ready-to-eat, granola, homemade have 1.5 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus, 4.7 times more Selenium and 4.9 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 7.1 times more Calcium, 1.6 times more Iron, 2.8 times more Potassium and 109.4 times more Water than Cereals ready-to-eat, granola, homemade.
• 100 calories of Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, granola, homemade have 10.4 times more Fat, 14.6 times more Saturated Fat, 4.9 times more Omega 3, 21.1 times more Omega 6 and 1.4 times more Protein than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2.2 times more Carbohydrate and 3.9 times more Fiber than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6