Comparing Nutrients in 100 calories Oranges with Peel VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Weight per 100 calories

• Oranges with Peel: 159g
• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 30g

Cereals ready-to-eat, BARBARA'S PUFFINS, original have 5.3 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.77% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	19.4% 25.2g	130g per day for Men 19-50 years
Sugars	NA	7.67% 5.56g	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	18.8% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.57% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	5.6% 0.073mg	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	1.43% 5.7μg	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	125% 113mg	18.6% 16.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.18% 0.21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	11% 111mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	16% 1.27mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	NA	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	5% 35mg	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.029% 1.08g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, BARBARA'S PUFFINS, Original Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 100 calories of Oranges with Peel have more Vitamin A, 4.8 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 8.3 times more Vitamin B9 and 6.7 times more Vitamin C than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• 100 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 100 calories of Oranges with Peel have 5.3 times more Calcium, 3.2 times more Iron, 3.3 times more Potassium and 121.2 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 100 kcal of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.4 times more Magnesium, 4.5 times more Selenium, 66.6 times more Sodium and 2.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, BARBARA'S PUFFINS, original contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.3 times more Fiber than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Oranges with Peel and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.