Comparing Nutrients in 300 calories Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Oranges

Weight per 300 calories

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

74g

Oranges

638g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 8.6 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

89%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs 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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2.67%2.6g

Fat

0.79%0.77g

2.6 gvs0.77 g

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

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2.22%0.71g

Saturated Fat

0.3%0.096g

0.71 gvs0.096 g

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

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0.37%0.006g

Omega 3

2.8%0.045g

0.006 gvs0.045 g

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

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0.98%0.17g

Omega 6

0.68%0.11g

0.17 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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49.7%64.6g

Carbohydrate

57.7%75g

64.6 gvs75 g

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

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44.6%32.4g

Sugars

82.3%59.7g

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

32.4 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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7.4%2.8g

Fiber

40.3%15.3g

2.8 gvs15.3 g

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

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4.4%2.47g

Protein

10.7%6g

2.47 gvs6 g

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

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Vitamins

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Oranges

109%981μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

981 μgvs70.2 μg

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

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81.7%0.98mg

Vitamin B1

46.3%0.56mg

Thiamine

0.98 mgvs0.56 mg

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

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85.4%1.1mg

Vitamin B2

19.6%0.26mg

Riboflavin

1.1 mgvs0.26 mg

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

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81.7%13mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

13 mgvs1.8 mg

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

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1.5%0.075mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.075 mgvs1.6 mg

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

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101%1.3mg

Vitamin B6

29.5%0.38mg

Pyridoxine

1.3 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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65.4%261μg

Vitamin B9

48%191μg

Folates and Folic Acid

261 μgvs191 μg

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

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163%3.9μg

Vitamin B12

0%0μg

Cobalamin

3.9 μgvs0 μg

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

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43.5%39mg

Vitamin C

377%340mg

Ascorbic acid

39 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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0.54%0.081mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.081 mgvs1.15 mg

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

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0.37%0.44μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.44 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Oranges

5.2%52mg

Calcium

25.5%255mg

52 mgvs255 mg

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

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19.8%0.18mg

Copper

32%0.29mg

0.18 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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147%11.8mg

Iron

7.98%0.64mg

11.8 mgvs0.64 mg

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

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6.35%26.7mg

Magnesium

15%64mg

26.7 mgvs64 mg

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

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7.92%0.18mg

Manganese

6.94%0.16mg

0.18 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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15%104mg

Phosphorus

12.8%89.4mg

104 mgvs89.4 mg

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

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3.83%130mg

Potassium

34%1155mg

130 mgvs1155 mg

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

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8.75%4.8μg

Selenium

5.8%3.2μg

4.8 μgvs3.2 μg

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

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26.4%396mg

Sodium

0%0mg

396 mgvs0 mg

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

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3.77%0.41mg

Zinc

4.06%0.45mg

0.41 mgvs0.45 mg

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

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0.068%2.53g

Water

15%554g

2.53 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 ready-to-eat, chocolate-flavored frosted puffed corn vs Oranges:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 14 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 7.3 times more Vitamin B3, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Oranges.
While Raw Oranges contain 21.3 times more Vitamin B5, 8.7 times more Vitamin C and 14.1 times more Vitamin E than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Oranges:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 18.4 times more Iron, 1.5 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain 4.9 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 8.9 times more Potassium and 218.6 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Raw Oranges have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 1.8 times more Sugars, 5.4 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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 ready-to-eat, chocolate-flavored frosted puffed cornVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSOrangesVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: