Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Navel Oranges

Weight per 100 calories

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 25g
• Navel Oranges: 204g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 8.2 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	5.27% 3.82g	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	6.33% 2.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	4% 2.23g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Navel Oranges	Recommended Dietary Allowance
Vitamin A	12% 107μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	12.4% 0.16mg	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	12% 47.6μg	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	30% 0.72μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.055% 0.05mg	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.2% 19IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.22% 0.18mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Navel Oranges	Recommended Dietary Allowance
Calcium	0.97% 9.68mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	8.84% 0.08mg	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	53.7% 4.3mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	NA	2.57% 0.059mg	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	10.5% 73.4mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.75% 71.2mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	4.74% 175g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal or Navel Oranges?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Navel Oranges:

• 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 4.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.5 times more Vitamin B9, 2430.3 times more Vitamin C and 1.7 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C and Vitamin E
• 100 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Navel Oranges:

• 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 1.2 times more Copper, 16.2 times more Iron, 1.6 times more Phosphorus, more Selenium, 34.9 times more Sodium and 3.5 times more Zinc than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 9.1 times more Calcium, 4.1 times more Potassium and 136 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Navel Oranges contain similar levels of Magnesium per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal lack sufficient amounts of Calcium
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 8.5 times more Fat, 2.2 times more Omega 3, 15.5 times more Omega 6 and 1.2 times more Protein than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.4 times more Carbohydrate, 4.5 times more Sugars and 1.9 times more Fiber than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Navel Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6