Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GOLDEN CRISPVS Oranges

Weight per 300 calories

Cereals ready-to-eat, POST, GOLDEN CRISP

79g

Oranges

638g

Cereals ready-to-eat, POST, GOLDEN CRISP have 8.1 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, POST, GOLDEN CRISP or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GOLDEN CRISP

90%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GOLDEN CRISPvs 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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1.4%1.34g

Fat

0.79%0.77g

1.34 gvs0.77 g

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

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0.49%0.16g

Saturated Fat

0.3%0.096g

0.16 gvs0.096 g

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

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1.88%0.03g

Omega 3

2.8%0.045g

0.03 gvs0.045 g

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

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2.6%0.44g

Omega 6

0.68%0.11g

0.44 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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54.7%71g

Carbohydrate

57.7%75g

71 gvs75 g

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

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58.4%42.3g

Sugars

82.3%59.7g

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

42.3 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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10.4%3.95g

Fiber

40.3%15.3g

3.95 gvs15.3 g

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

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7.75%4.34g

Protein

10.7%6g

4.34 gvs6 g

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

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Vitamins

Cereals ready-to-eat, POST, GOLDEN CRISPvs Oranges

73%657μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

657 μgvs70.2 μg

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

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92%1.1mg

Vitamin B1

46.3%0.56mg

Thiamine

1.1 mgvs0.56 mg

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

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97%1.26mg

Vitamin B2

19.6%0.26mg

Riboflavin

1.26 mgvs0.26 mg

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

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91%14.6mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

14.6 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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115%1.5mg

Vitamin B6

29.5%0.38mg

Pyridoxine

1.5 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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73%292μg

Vitamin B9

48%191μg

Folates and Folic Acid

292 μgvs191 μg

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

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184%4.42μg

Vitamin B12

0%0μg

Cobalamin

4.42 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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39%234IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

234 IUvs0 IU

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

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1.74%0.26mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.26 mgvs1.15 mg

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

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0.59%0.71μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.71 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST, GOLDEN CRISPvs Oranges

1.2%12mg

Calcium

25.5%255mg

12 mgvs255 mg

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

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17.5%0.16mg

Copper

32%0.29mg

0.16 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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66%5.3mg

Iron

7.98%0.64mg

5.3 mgvs0.64 mg

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

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11%46.6mg

Magnesium

15%64mg

46.6 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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25.6%179mg

Phosphorus

12.8%89.4mg

179 mgvs89.4 mg

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

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4.1%139mg

Potassium

34%1155mg

139 mgvs1155 mg

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

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69.8%38.4μg

Selenium

5.8%3.2μg

38.4 μgvs3.2 μg

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

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5%75mg

Sodium

0%0mg

75 mgvs0 mg

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

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40%4.42mg

Zinc

4.06%0.45mg

4.42 mgvs0.45 mg

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

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0.03%1.1g

Water

15%554g

1.1 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, POST, GOLDEN CRISP vs Oranges:

Cereals ready-to-eat, POST, GOLDEN CRISP have 9.4 times more Vitamin A, 2 times more Vitamin B1, 4.9 times more Vitamin B2, 8.1 times more Vitamin B3, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
While Raw Oranges contain more Vitamin C and 4.4 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Oranges:

Cereals ready-to-eat, POST, GOLDEN CRISP have 8.3 times more Iron, 2 times more Phosphorus, 12 times more Selenium, more Sodium and 9.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 21.6 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium, 8.3 times more Potassium and 501 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 1.4 times more Sugars, 3.9 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
Both Cereals ready-to-eat, POST, GOLDEN CRISP and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISPVS Cereals ready-to-eat, RALSTON TASTEEOSOrangesVS Cereals ready-to-eat, RALSTON TASTEEOSCereals ready-to-eat, POST, GOLDEN CRISPVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GOLDEN CRISPVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: