Comparing Nutrients in 100 calories Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 100 calories

• Navel Oranges: 204g
• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 26g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 7.9 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Navel Oranges or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.47% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.089% 0.26mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	16% 20.8g	130g per day for Men 19-50 years
Sugars	24% 17.3g	9.1% 6.6g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	6.5% 2.47g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	4.9% 0.064mg	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	17.3% 69.4μg	1.87% 7.47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.64% 0.015μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 121mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.64% 0.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	7.6% 0.068mg	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	3.3% 0.27mg	8.3% 0.66mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	17.4% 0.4mg	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	6.7% 47mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.1% 4.46μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	4.02% 60.3mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.024% 0.88g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Lets compare vitamin content per 100 calories of Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 calories of Navel Oranges have 95 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 9.3 times more Vitamin B9 and 1169.9 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 100 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 100 calories of Navel Oranges have 5.2 times more Calcium, 3 times more Potassium and 200.2 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2.5 times more Iron, 6.8 times more Manganese, 1.7 times more Phosphorus, more Selenium, 29.6 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Copper and Magnesium per 100 calories.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 100 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 1.2 times more Carbohydrate, 2.6 times more Sugars and 1.8 times more Fiber than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 100 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.9 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6 in 100 calories.