Comparing Nutrients in 300 calories Cereals, CREAM OF RICE, dryVS Oranges

Weight per 300 calories

Cereals, CREAM OF RICE, dry

81g

Oranges

638g

Cereals, CREAM OF RICE, dry have 7.9 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF RICE, dry or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF RICE, dry

92%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals, CREAM OF RICE, dryvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g

Fat

0.79%0.77g

0.41 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.34%0.11g

Saturated Fat

0.3%0.096g

0.11 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.2%0.019g

Omega 3

2.8%0.045g

0.019 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.09g

Omega 6

0.68%0.11g

0.09 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.4%67g

Carbohydrate

57.7%75g

67 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.34%0.24g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.24 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.5%0.57g

Fiber

40.3%15.3g

0.57 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.12%5.1g

Protein

10.7%6g

5.1 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, CREAM OF RICE, dryvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg

Vitamin B1

46.3%0.56mg

Thiamine

0.41 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.1%0.11mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.11 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.05mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.9%0.45mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.45 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.16mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.16 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.88%23.5μg

Vitamin B9

48%191μg

Folates and Folic Acid

23.5 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.59%0.089mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.089 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%0.081μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.081 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, CREAM OF RICE, dryvs Oranges

0.41%4.05mg

Calcium

25.5%255mg

4.05 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

32%0.29mg

0.2 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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288%23mg

Iron

7.98%0.64mg

23 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.44%18.6mg

Magnesium

15%64mg

18.6 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.4%0.84mg

Manganese

6.94%0.16mg

0.84 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.4%101mg

Phosphorus

12.8%89.4mg

101 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.4%116mg

Potassium

34%1155mg

116 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28%15.4μg

Selenium

5.8%3.2μg

15.4 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.32%4.86mg

Sodium

0%0mg

4.86 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.26%0.91mg

Zinc

4.06%0.45mg

0.91 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.5g

Water

15%554g

8.5 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cereals, CREAM OF RICE, dry vs Oranges:

Cereals, CREAM OF RICE, dry have 3.4 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B5, 2.4 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Cereals, CREAM OF RICE, dry.
Both Cereals, CREAM OF RICE, dry as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF RICE, dry vs Oranges:

Cereals, CREAM OF RICE, dry have 36.1 times more Iron, 5.2 times more Manganese, 4.8 times more Selenium and 2 times more Zinc than Raw Oranges.
While Raw Oranges contain 63 times more Calcium, 1.5 times more Copper, 3.4 times more Magnesium, 10 times more Potassium and 65 times more Water than Cereals, CREAM OF RICE, dry.
Both Cereals, CREAM OF RICE, dry and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 245.4 times more Sugars and 27 times more Fiber than Cereals, CREAM OF RICE, dry.
Both Cereals, CREAM OF RICE, dry and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cereals, CREAM OF RICE, dry as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, CREAM OF RICE, dryVS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryOrangesVS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryCereals, CREAM OF RICE, dryVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals, CREAM OF RICE, dryVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, CREAM OF RICE, dry or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: