Comparing Nutrients in 300 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Oranges

Weight per 300 calories

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

78g

Oranges

638g

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 8.2 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 GREAT GRAINS Cranberry Almond Crunch or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

13%

78%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs 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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4.75%4.6g

Fat

0.79%0.77g

4.6 gvs0.77 g

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

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1.95%0.63g

Saturated Fat

0.3%0.096g

0.63 gvs0.096 g

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

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3.5%0.056g

Omega 3

2.8%0.045g

0.056 gvs0.045 g

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

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7.48%1.27g

Omega 6

0.68%0.11g

1.27 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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46%60g

Carbohydrate

57.7%75g

60 gvs75 g

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

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27.5%20g

Sugars

82.3%59.7g

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

20 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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23%8.67g

Fiber

40.3%15.3g

8.67 gvs15.3 g

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

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12.4%6.95g

Protein

10.7%6g

6.95 gvs6 g

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

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Vitamins

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs Oranges

40.5%365μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

365 μgvs70.2 μg

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

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52%0.63mg

Vitamin B1

46.3%0.56mg

Thiamine

0.63 mgvs0.56 mg

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

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54%0.7mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.7 mgvs0.26 mg

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

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50.8%8.13mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

8.13 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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60%0.78mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.78 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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40.6%163μg

Vitamin B9

48%191μg

Folates and Folic Acid

163 μgvs191 μg

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

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101%2.42μg

Vitamin B12

0%0μg

Cobalamin

2.42 μgvs0 μg

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

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21.7%19.5mg

Vitamin C

377%340mg

Ascorbic acid

19.5 mgvs340 mg

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

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11%65IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

65 IUvs0 IU

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

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29.3%4.4mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

4.4 mgvs1.15 mg

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

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1.3%1.56μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.56 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs Oranges

3.13%31.3mg

Calcium

25.5%255mg

31.3 mgvs255 mg

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

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26%0.23mg

Copper

32%0.29mg

0.23 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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37%2.97mg

Iron

7.98%0.64mg

2.97 mgvs0.64 mg

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

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16.6%69.5mg

Magnesium

15%64mg

69.5 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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28.5%199mg

Phosphorus

12.8%89.4mg

199 mgvs89.4 mg

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

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7.08%241mg

Potassium

34%1155mg

241 mgvs1155 mg

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

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52.6%29μg

Selenium

5.8%3.2μg

29 μgvs3.2 μg

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

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11%167mg

Sodium

0%0mg

167 mgvs0 mg

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

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22%2.42mg

Zinc

4.06%0.45mg

2.42 mgvs0.45 mg

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

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0.13%4.84g

Water

15%554g

4.84 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 GREAT GRAINS Cranberry Almond Crunch vs Oranges:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 5.2 times more Vitamin A, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12, more Vitamin D and 3.8 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 17.4 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch vs Oranges:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 4.7 times more Iron, 2.2 times more Phosphorus, 9.1 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 8.2 times more Calcium, 4.8 times more Potassium and 114.3 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Raw Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 6 times more Fat, 1.3 times more Omega 3 and 11.1 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate, 3 times more Sugars and 1.8 times more Fiber than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Raw Oranges have similar amounts of Energy and Protein per 300 kcal.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: