Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Valencia Oranges

Weight per 300 calories

Cereals, QUAKER, Quick Oats with Iron, Dry

81g

Valencia Oranges

612g

Cereals, QUAKER, Quick Oats with Iron, Dry have 7.6 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, Quick Oats with Iron, Dry or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Quick Oats with Iron, Dry

14%

16%

70%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Quick Oats with Iron, 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 .

Find Breakfast Cereals rich in Energy

5.73%5.56g

Fat

1.9%1.84g

5.56 gvs1.84 g

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

Find Breakfast Cereals rich in Fat

2.43%0.78g

Saturated Fat

0.67%0.21g

0.78 gvs0.21 g

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

Find Breakfast Cereals rich in Saturated Fat

Omega 3

6.12%0.098g

NA gvs0.098 g

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

Find Breakfast Cereals rich in Omega 3

Omega 6

1.6%0.27g

NA gvs0.27 g

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

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

42.4%55g

Carbohydrate

56%72.8g

55 gvs72.8 g

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

Find Breakfast Cereals rich in Carbohydrate

1.6%1.15g

Sugars

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

1.15 gvsNA g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Breakfast Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Breakfast Cereals rich in Sucrose

20%7.6g

Fiber

40.3%15.3g

7.6 gvs15.3 g

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

Find Breakfast Cereals rich in Fiber

19.8%11g

Protein

11.4%6.37g

11 gvs6.37 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals, QUAKER, Quick Oats with Iron, Dryvs Valencia Oranges

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

NA μgvs73.5 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

36.4%0.44mg

Vitamin B1

44.4%0.53mg

Thiamine

0.44 mgvs0.53 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

7.65%0.099mg

Vitamin B2

19%0.24mg

Riboflavin

0.099 mgvs0.24 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

4.16%0.67mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.67 mgvs1.68 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

30.6%1.53mg

Pantothenic acid

NA mgvs1.53 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.22%0.081mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.081 mgvs0.39 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin B7

9.9%39.6μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

39.6 μgvs239 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

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

Find Breakfast Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

3.56%0.53mg

Vitamin E

Tocopherols and Tocotrienols

0.53 mgvsNA mg

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

Find Breakfast Cereals rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, QUAKER, Quick Oats with Iron, Dryvs Valencia Oranges

3.8%38mg

Calcium

24.5%245mg

38 mgvs245 mg

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

Find Breakfast Cereals rich in Calcium

Copper

25%0.23mg

NA mgvs0.23 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

500%40mg

Iron

6.9%0.55mg

40 mgvs0.55 mg

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

Find Breakfast Cereals rich in Iron

52%218mg

Magnesium

14.6%61.2mg

218 mgvs61.2 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

6.12%0.14mg

NA mgvs0.14 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

53%370mg

Phosphorus

15%104mg

370 mgvs104 mg

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

Find Breakfast Cereals rich in Phosphorus

8.5%289mg

Potassium

32.2%1096mg

289 mgvs1096 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

NA μgvsNA μg

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

Find Breakfast Cereals rich in Selenium

0.16%2.43mg

Sodium

0%0mg

2.43 mgvs0 mg

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

Find Breakfast Cereals rich in Sodium

23.5%2.6mg

Zinc

3.34%0.37mg

2.6 mgvs0.37 mg

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

Find Breakfast Cereals rich in Zinc

0.2%7.6g

Water

14.3%529g

7.6 gvs529 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry vs Valencia Oranges:

Raw Valencia Oranges contain 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
Both Cereals, QUAKER, Quick Oats with Iron, Dry and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Valencia Oranges:

Cereals, QUAKER, Quick Oats with Iron, Dry have 72.6 times more Iron, 3.6 times more Magnesium, 3.6 times more Phosphorus and 7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.4 times more Calcium, 3.8 times more Potassium and 69.7 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Quick Oats with Iron, Dry have 3 times more Fat and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate and 2 times more Fiber than Cereals, QUAKER, Quick Oats with Iron, Dry.
Both Cereals, QUAKER, Quick Oats with Iron, Dry and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Cereals, QUAKER, Quick Oats with Iron, 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, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryValencia OrangesVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryCereals, QUAKER, Quick Oats with Iron, DryVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: