Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Valencia Oranges

Weight per 300 calories

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

91g

Valencia Oranges

612g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 6.8 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, QUAKER, QUAKER CRUNCHY BRAN or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

85%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs Valencia 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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3.8%3.68g

Fat

1.9%1.84g

3.68 gvs1.84 g

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

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5.75%1.84g

Saturated Fat

0.67%0.21g

1.84 gvs0.21 g

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

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2%0.032g

Omega 3

6.12%0.098g

0.032 gvs0.098 g

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

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6.37%1.1g

Omega 6

1.6%0.27g

1.1 gvs0.27 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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58.3%76g

Carbohydrate

56%72.8g

76 gvs72.8 g

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

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26%18.7g

Sugars

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

18.7 gvsNA 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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36.5%14g

Fiber

40.3%15.3g

14 gvs15.3 g

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

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10.3%5.77g

Protein

11.4%6.37g

5.77 gvs6.37 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs Valencia Oranges

0.81%7.25μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

7.25 μgvs73.5 μg

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

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38.2%0.46mg

Vitamin B1

44.4%0.53mg

Thiamine

0.46 mgvs0.53 mg

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

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121%1.57mg

Vitamin B2

19%0.24mg

Riboflavin

1.57 mgvs0.24 mg

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

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115%18.5mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

18.5 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.82%0.24mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.24 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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142%1.85mg

Vitamin B6

29.7%0.39mg

Pyridoxine

1.85 mgvs0.39 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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352%1408μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

1408 μgvs239 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.05%0.61mg

Vitamin E

Tocopherols and Tocotrienols

0.61 mgvsNA mg

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

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0.23%0.27μg

Vitamin K

Phytomenadione or phylloquinone

0.27 μgvsNA μg

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

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Minerals

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs Valencia Oranges

6.44%64.4mg

Calcium

24.5%245mg

64.4 mgvs245 mg

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

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11.8%0.11mg

Copper

25%0.23mg

0.11 mgvs0.23 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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351%28mg

Iron

6.9%0.55mg

28 mgvs0.55 mg

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

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13%55.3mg

Magnesium

14.6%61.2mg

55.3 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.33mg

Manganese

6.12%0.14mg

0.33 mgvs0.14 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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24%169mg

Phosphorus

15%104mg

169 mgvs104 mg

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

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6.37%217mg

Potassium

32.2%1096mg

217 mgvs1096 mg

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

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18.3%10μg

Selenium

10 μgvsNA μg

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

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46%688mg

Sodium

0%0mg

688 mgvs0 mg

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

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126%14mg

Zinc

3.34%0.37mg

14 mgvs0.37 mg

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

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0.061%2.27g

Water

14.3%529g

2.27 gvs529 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, QUAKER, QUAKER CRUNCHY BRAN vs Valencia Oranges:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 6.4 times more Vitamin B2, 11 times more Vitamin B3, 4.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 10.1 times more Vitamin A, 6.3 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Valencia Oranges:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 51 times more Iron, 2.3 times more Manganese, 1.6 times more Phosphorus, more Sodium and 37.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.8 times more Calcium, 2.1 times more Copper, 5.1 times more Potassium and 233.3 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 2 times more Fat, 8.6 times more Saturated Fat and 4 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.1 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Cereals ready-to-eat, RALSTON CRISP RICEValencia OrangesVS Cereals ready-to-eat, RALSTON CRISP RICECereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: