Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Oranges

Weight per 300 calories

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

86.7g

Oranges

638g

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 7.4 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 ready-to-eat, MALT-O-MEAL, Crispy Rice or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

91%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs 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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1%0.97g

Fat

0.79%0.77g

0.97 gvs0.77 g

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

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0%0g

Saturated Fat

0.3%0.096g

0 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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57.6%75g

Carbohydrate

57.7%75g

75 gvs75 g

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

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9.35%6.8g

Sugars

82.3%59.7g

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

6.8 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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0.91%0.35g

Fiber

40.3%15.3g

0.35 gvs15.3 g

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

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9.4%5.26g

Protein

10.7%6g

5.26 gvs6 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs Oranges

44%395μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

395 μgvs70.2 μg

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

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81.6%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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82%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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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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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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262%1049μg

Vitamin B9

48%191μg

Folates and Folic Acid

1049 μgvs191 μg

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

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164%3.95μg

Vitamin B12

0%0μg

Cobalamin

3.95 μgvs0 μg

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

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17.5%15.8mg

Vitamin C

377%340mg

Ascorbic acid

15.8 mgvs340 mg

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

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17.5%105IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

105 IUvs0 IU

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

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0%0mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0 mgvs1.15 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs Oranges

0.61%6.07mg

Calcium

25.5%255mg

6.07 mgvs255 mg

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

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23.3%0.21mg

Copper

32%0.29mg

0.21 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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296%23.6mg

Iron

7.98%0.64mg

23.6 mgvs0.64 mg

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

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4.95%21mg

Magnesium

15%64mg

21 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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15%105mg

Phosphorus

12.8%89.4mg

105 mgvs89.4 mg

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

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2.9%99mg

Potassium

34%1155mg

99 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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53.4%801mg

Sodium

0%0mg

801 mgvs0 mg

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

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89.5%9.84mg

Zinc

4.06%0.45mg

9.84 mgvs0.45 mg

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

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0.08%2.95g

Water

15%554g

2.95 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, MALT-O-MEAL, Crispy Rice vs Oranges:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 5.6 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, 5.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
While Raw Oranges contain 21.5 times more Vitamin C and more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Oranges:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 37 times more Iron, more Sodium and 22 times more Zinc than Raw Oranges.
While Raw Oranges contain 42.1 times more Calcium, 1.4 times more Copper, 3.1 times more Magnesium, 11.7 times more Potassium and 187.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 8.8 times more Sugars and 44.2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESOrangesVS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESCereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Valencia OrangesOrangesVS Valencia Oranges

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Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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