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

Weight per 300 calories

Cereals ready-to-eat, POST, GOLDEN CRISP

79g

Valencia Oranges

612g

Cereals ready-to-eat, POST, GOLDEN CRISP have 7.8 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 ready-to-eat, POST, GOLDEN CRISP or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GOLDEN CRISP

90%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GOLDEN CRISPvs 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

1.4%1.34g

Fat

1.9%1.84g

1.34 gvs1.84 g

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

Find Breakfast Cereals rich in Fat

0.49%0.16g

Saturated Fat

0.67%0.21g

0.16 gvs0.21 g

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

Find Breakfast Cereals rich in Saturated Fat

1.88%0.03g

Omega 3

6.12%0.098g

0.03 gvs0.098 g

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

Find Breakfast Cereals rich in Omega 3

2.6%0.44g

Omega 6

1.6%0.27g

0.44 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

54.7%71g

Carbohydrate

56%72.8g

71 gvs72.8 g

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

Find Breakfast Cereals rich in Carbohydrate

58.4%42.3g

Sugars

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

42.3 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

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 .

Find Breakfast Cereals rich in Fiber

7.75%4.34g

Protein

11.4%6.37g

4.34 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 ready-to-eat, POST, GOLDEN CRISPvs Valencia Oranges

73%657μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

657 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

92%1.1mg

Vitamin B1

44.4%0.53mg

Thiamine

1.1 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

97%1.26mg

Vitamin B2

19%0.24mg

Riboflavin

1.26 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

91%14.6mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

14.6 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

115%1.5mg

Vitamin B6

29.7%0.39mg

Pyridoxine

1.5 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

73%292μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

292 μgvs239 μg

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

Find Breakfast Cereals rich in Vitamin B9

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 .

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

39%234IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

234 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

1.74%0.26mg

Vitamin E

Tocopherols and Tocotrienols

0.26 mgvsNA mg

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

Find Breakfast Cereals rich in Vitamin E

0.59%0.71μg

Vitamin K

Phytomenadione or phylloquinone

0.71 μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

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

1.2%12mg

Calcium

24.5%245mg

12 mgvs245 mg

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

Find Breakfast Cereals rich in Calcium

17.5%0.16mg

Copper

25%0.23mg

0.16 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

66%5.3mg

Iron

6.9%0.55mg

5.3 mgvs0.55 mg

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

Find Breakfast Cereals rich in Iron

11%46.6mg

Magnesium

14.6%61.2mg

46.6 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

25.6%179mg

Phosphorus

15%104mg

179 mgvs104 mg

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

Find Breakfast Cereals rich in Phosphorus

4.1%139mg

Potassium

32.2%1096mg

139 mgvs1096 mg

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

Find Breakfast Cereals rich in Potassium

69.8%38.4μg

Selenium

38.4 μgvsNA μg

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

Find Breakfast Cereals rich in Selenium

5%75mg

Sodium

0%0mg

75 mgvs0 mg

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

Find Breakfast Cereals rich in Sodium

40%4.42mg

Zinc

3.34%0.37mg

4.42 mgvs0.37 mg

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

Find Breakfast Cereals rich in Zinc

0.03%1.1g

Water

14.3%529g

1.1 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 ready-to-eat, POST, GOLDEN CRISP vs Valencia Oranges:

Cereals ready-to-eat, POST, GOLDEN CRISP have 8.9 times more Vitamin A, 2.1 times more Vitamin B1, 5.2 times more Vitamin B2, 8.7 times more Vitamin B3, 3.9 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.

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

Cereals ready-to-eat, POST, GOLDEN CRISP have 9.6 times more Iron, 1.7 times more Phosphorus, more Sodium and 12 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 20.7 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 7.9 times more Potassium and 478.3 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges contain 3.3 times more Omega 3, 3.9 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
Both Cereals ready-to-eat, POST, GOLDEN CRISP and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Valencia Oranges have insufficient amounts of Fat, 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 TASTEEOSValencia OrangesVS Cereals ready-to-eat, RALSTON TASTEEOSCereals ready-to-eat, POST, GOLDEN CRISPVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: