Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Valencia Oranges

Weight per 300 calories

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

83.3g

Valencia Oranges

612g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

10%

80%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Valencia 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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3.44%3.33g

Fat

1.9%1.84g

3.33 gvs1.84 g

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

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1.58%0.5g

Saturated Fat

0.67%0.21g

0.5 gvs0.21 g

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

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2.2%0.035g

Omega 3

6.12%0.098g

0.035 gvs0.098 g

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

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5.93%1g

Omega 6

1.6%0.27g

1 gvs0.27 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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48.5%63g

Carbohydrate

56%72.8g

63 gvs72.8 g

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

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41%29.7g

Sugars

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

29.7 gvsNA g

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

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8.85%6.4g

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]

6.4 gvsNA g

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

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%6.33g

Glucose

6.33 gvsNA g

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

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%16.7g

Sucrose

16.7 gvsNA g

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

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12.7%4.83g

Fiber

40.3%15.3g

4.83 gvs15.3 g

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

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13.6%7.6g

Protein

11.4%6.37g

7.6 gvs6.37 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Valencia Oranges

45.7%412μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

412 μgvs73.5 μg

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

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55%0.66mg

Vitamin B1

44.4%0.53mg

Thiamine

0.66 mgvs0.53 mg

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

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43%0.56mg

Vitamin B2

19%0.24mg

Riboflavin

0.56 mgvs0.24 mg

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

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54.5%8.73mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

8.73 mgvs1.68 mg

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

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14%0.69mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.69 mgvs1.53 mg

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

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71%0.93mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.93 mgvs0.39 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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44.4%178μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

178 μgvs239 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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0.65%0.58mg

Vitamin C

330%297mg

Ascorbic acid

0.58 mgvs297 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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2.22%0.33mg

Vitamin E

Tocopherols and Tocotrienols

0.33 mgvsNA mg

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

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1.6%1.9μg

Vitamin K

Phytomenadione or phylloquinone

1.9 μgvsNA μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Valencia Oranges

19.6%196mg

Calcium

24.5%245mg

196 mgvs245 mg

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

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29.4%0.27mg

Copper

25%0.23mg

0.27 mgvs0.23 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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95%7.6mg

Iron

6.9%0.55mg

7.6 mgvs0.55 mg

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

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16.3%68.3mg

Magnesium

14.6%61.2mg

68.3 mgvs61.2 mg

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

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74%1.7mg

Manganese

6.12%0.14mg

1.7 mgvs0.14 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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34.8%243mg

Phosphorus

15%104mg

243 mgvs104 mg

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

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8.82%300mg

Potassium

32.2%1096mg

300 mgvs1096 mg

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

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4.4%2.4μg

Selenium

2.4 μgvsNA μg

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

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24.4%367mg

Sodium

0%0mg

367 mgvs0 mg

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

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15%1.65mg

Zinc

3.34%0.37mg

1.65 mgvs0.37 mg

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

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0.19%7.04g

Water

14.3%529g

7.04 gvs529 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 Oatmeal, Raisin and Spice, dry vs Valencia Oranges:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 5.6 times more Vitamin A, 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Vitamin B5, 1.3 times more Vitamin B9 and 509 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Valencia Oranges:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 13.8 times more Iron, 12.1 times more Manganese, 2.3 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Calcium, 3.7 times more Potassium and 75.1 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Valencia Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.8 times more Fat and 3.7 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.8 times more Omega 3 and 3.2 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryValencia OrangesVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: