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Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Oranges

Weight per 300 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan
79.4g
Oranges
638g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 8 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, Raisin, Date & Pecan or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan
8%
16%
76%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs 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
5.8%5.63g
Fat
0.79%0.77g
5.63 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
2%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 .

Find Breakfast Cereals rich in Saturated Fat
5.7%0.091g
Omega 3
2.8%0.045g
0.091 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.27%1.58g
Omega 6
0.68%0.11g
1.58 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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45.4%59g
Carbohydrate
57.7%75g
59 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.4%19g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.4%7.4g
Fiber
40.3%15.3g
7.4 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
11%6.27g
Protein
10.7%6g
6.27 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, Raisin, Date & Pecanvs Oranges
36%323μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
323 μgvs70.2 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
46.3%0.56mg
Vitamin B1
46.3%0.56mg
Thiamine
0.56 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49%0.63mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.63 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.22mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
7.22 mgvs1.8 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
NA
Vitamin B5
32%1.6mg
Pantothenic acid
NA mgvs1.6 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
55%0.71mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.71 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36%144μg
Vitamin B9
48%191μg
Folates and Folic Acid
144 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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89.3%2.14μg
Vitamin B12
0%0μg
Cobalamin
2.14 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.44%0.4mg
Vitamin C
377%340mg
Ascorbic acid
0.4 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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9.66%58IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
58 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3%0.45mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.45 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.7%2.06μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.06 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, Raisin, Date & Pecanvs Oranges
3.1%31mg
Calcium
25.5%255mg
31 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.3%0.32mg
Copper
32%0.29mg
0.32 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
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
163%13mg
Iron
7.98%0.64mg
13 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.4%69mg
Magnesium
15%64mg
69 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
6.94%0.16mg
NA mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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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28.7%201mg
Phosphorus
12.8%89.4mg
201 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.82%300mg
Potassium
34%1155mg
300 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44%24μg
Selenium
5.8%3.2μg
24 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
13%196mg
Sodium
0%0mg
196 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.75mg
Zinc
4.06%0.45mg
1.75 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.75g
Water
15%554g
6.75 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, Raisin, Date & Pecan vs Oranges:
Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkOrangesVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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