Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Oranges

Weight per 300 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

86.7g

Oranges

638g

Cereals ready-to-eat, UNCLE SAM CEREAL have 7.4 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, UNCLE SAM CEREAL or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs 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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10.4%10g

Fat

0.79%0.77g

10 gvs0.77 g

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

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2.56%0.82g

Saturated Fat

0.3%0.096g

0.82 gvs0.096 g

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

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233%3.73g

Omega 3

2.8%0.045g

3.73 gvs0.045 g

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

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8.6%1.46g

Omega 6

0.68%0.11g

1.46 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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44%57g

Carbohydrate

57.7%75g

57 gvs75 g

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

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1.87%1.35g

Sugars

82.3%59.7g

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

1.35 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.25%0.18g

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]

0.18 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.36g

Glucose

0.36 gvsNA g

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

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%0.82g

Sucrose

0.82 gvsNA g

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

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46.3%17.6g

Fiber

40.3%15.3g

17.6 gvs15.3 g

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

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24.7%14g

Protein

10.7%6g

14 gvs6 g

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

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Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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49%0.59mg

Vitamin B1

46.3%0.56mg

Thiamine

0.59 mgvs0.56 mg

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

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8.47%0.11mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.11 mgvs0.26 mg

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

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26%4.16mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.16 mgvs1.8 mg

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

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10.8%0.54mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.54 mgvs1.6 mg

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

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63.8%0.83mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.83 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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11.5%46μg

Vitamin B9

48%191μg

Folates and Folic Acid

46 μgvs191 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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2.3%2.1mg

Vitamin C

377%340mg

Ascorbic acid

2.1 mgvs340 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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5.2%0.78mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.78 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, UNCLE SAM CEREALvs Oranges

8.24%82.4mg

Calcium

25.5%255mg

82.4 mgvs255 mg

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

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72.4%0.65mg

Copper

32%0.29mg

0.65 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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43.7%3.5mg

Iron

7.98%0.64mg

3.5 mgvs0.64 mg

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

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42.5%179mg

Magnesium

15%64mg

179 mgvs64 mg

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

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136%3.13mg

Manganese

6.94%0.16mg

3.13 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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46.3%324mg

Phosphorus

12.8%89.4mg

324 mgvs89.4 mg

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

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11.4%387mg

Potassium

34%1155mg

387 mgvs1155 mg

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

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139%76.6μg

Selenium

5.8%3.2μg

76.6 μgvs3.2 μg

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

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12%179mg

Sodium

0%0mg

179 mgvs0 mg

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

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30.5%3.36mg

Zinc

4.06%0.45mg

3.36 mgvs0.45 mg

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

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0.1%3.84g

Water

15%554g

3.84 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, UNCLE SAM CEREAL vs Oranges:

Cereals ready-to-eat, UNCLE SAM CEREAL have 2.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.3 times more Vitamin B2, 3 times more Vitamin B5, 4.2 times more Vitamin B9, 163.2 times more Vitamin C and 1.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Oranges:

Cereals ready-to-eat, UNCLE SAM CEREAL have 2.3 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 19.6 times more Manganese, 3.6 times more Phosphorus, 24 times more Selenium, more Sodium and 7.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.1 times more Calcium, 3 times more Potassium and 144.2 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 13.1 times more Fat, 83.5 times more Omega 3, 12.7 times more Omega 6 and 2.3 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate and 44.1 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryOrangesVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: