Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Grits, Butter flavor, dryVS Oranges

Weight per 300 calories

Cereals, QUAKER, Instant Grits, Butter flavor, dry

81.3g

Oranges

638g

Cereals, QUAKER, Instant Grits, Butter flavor, 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, QUAKER, Instant Grits, Butter flavor, dry or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Grits, Butter flavor, dry

13%

79%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Grits, Butter flavor, 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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4.73%4.6g

Fat

0.79%0.77g

4.6 gvs0.77 g

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

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6.55%2.1g

Saturated Fat

0.3%0.096g

2.1 gvs0.096 g

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

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Omega 3

2.8%0.045g

NA gvs0.045 g

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

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Omega 6

0.68%0.11g

NA 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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46.8%61g

Carbohydrate

57.7%75g

61 gvs75 g

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

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0.99%0.72g

Sugars

82.3%59.7g

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

0.72 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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10%3.82g

Fiber

40.3%15.3g

3.82 gvs15.3 g

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

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11.8%6.6g

Protein

10.7%6g

6.6 gvs6 g

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

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Vitamins

Cereals, QUAKER, Instant Grits, Butter flavor, dryvs Oranges

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

NA μgvs70.2 μg

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

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54.2%0.65mg

Vitamin B1

46.3%0.56mg

Thiamine

0.65 mgvs0.56 mg

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

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43%0.56mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.56 mgvs0.26 mg

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

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43%6.87mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

6.87 mgvs1.8 mg

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

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

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

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8.13%0.11mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.11 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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34.8%139μg

Vitamin B9

48%191μg

Folates and Folic Acid

139 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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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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1.03%0.15mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.15 mgvs1.15 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cereals, QUAKER, Instant Grits, Butter flavor, dryvs Oranges

33.6%336mg

Calcium

25.5%255mg

336 mgvs255 mg

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

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Copper

32%0.29mg

NA 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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305%24.4mg

Iron

7.98%0.64mg

24.4 mgvs0.64 mg

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

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4.45%18.7mg

Magnesium

15%64mg

18.7 mgvs64 mg

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

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Manganese

6.94%0.16mg

NA 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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13.4%93mg

Phosphorus

12.8%89.4mg

93 mgvs89.4 mg

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

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2.9%98mg

Potassium

34%1155mg

98 mgvs1155 mg

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

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Selenium

5.8%3.2μg

NA μgvs3.2 μg

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

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65%973mg

Sodium

0%0mg

973 mgvs0 mg

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

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4.88%0.54mg

Zinc

4.06%0.45mg

0.54 mgvs0.45 mg

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

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0.14%5.36g

Water

15%554g

5.36 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, QUAKER, Instant Grits, Butter flavor, dry vs Oranges:

Cereals, QUAKER, Instant Grits, Butter flavor, dry have 2.2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 7.4 times more Vitamin E than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Oranges:

Cereals, QUAKER, Instant Grits, Butter flavor, dry have 1.3 times more Calcium, 38.2 times more Iron, more Sodium and 1.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.4 times more Magnesium, 11.7 times more Potassium and 103.4 times more Water than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Instant Grits, Butter flavor, dry have 6 times more Fat and 21.9 times more Saturated Fat than Raw Oranges.
While Raw Oranges contain 83.4 times more Sugars and 4 times more Fiber than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, QUAKER, Instant Grits, Butter flavor, dryVS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryOrangesVS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dryCereals, QUAKER, Instant Grits, Butter flavor, dryVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Grits, Butter flavor, dryVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Grits, Butter flavor, dry or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: