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

Weight per 300 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

86.7g

Valencia Oranges

612g

Cereals ready-to-eat, UNCLE SAM CEREAL have 7.1 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, UNCLE SAM CEREAL or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

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

Fat

1.9%1.84g

10 gvs1.84 g

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

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2.56%0.82g

Saturated Fat

0.67%0.21g

0.82 gvs0.21 g

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

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233%3.73g

Omega 3

6.12%0.098g

3.73 gvs0.098 g

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

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8.6%1.46g

Omega 6

1.6%0.27g

1.46 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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44%57g

Carbohydrate

56%72.8g

57 gvs72.8 g

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

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1.87%1.35g

Sugars

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

1.35 gvsNA 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

11.4%6.37g

14 gvs6.37 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 Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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49%0.59mg

Vitamin B1

44.4%0.53mg

Thiamine

0.59 mgvs0.53 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%0.24mg

Riboflavin

0.11 mgvs0.24 mg

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

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26%4.16mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.16 mgvs1.68 mg

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

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10.8%0.54mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.54 mgvs1.53 mg

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

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63.8%0.83mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.83 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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11.5%46μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

46 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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2.3%2.1mg

Vitamin C

330%297mg

Ascorbic acid

2.1 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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5.2%0.78mg

Vitamin E

Tocopherols and Tocotrienols

0.78 mgvsNA mg

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

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1.3%1.56μg

Vitamin K

Phytomenadione or phylloquinone

1.56 μgvsNA 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 Valencia Oranges

8.24%82.4mg

Calcium

24.5%245mg

82.4 mgvs245 mg

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

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72.4%0.65mg

Copper

25%0.23mg

0.65 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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43.7%3.5mg

Iron

6.9%0.55mg

3.5 mgvs0.55 mg

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

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42.5%179mg

Magnesium

14.6%61.2mg

179 mgvs61.2 mg

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

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136%3.13mg

Manganese

6.12%0.14mg

3.13 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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46.3%324mg

Phosphorus

15%104mg

324 mgvs104 mg

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

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11.4%387mg

Potassium

32.2%1096mg

387 mgvs1096 mg

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

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139%76.6μg

Selenium

76.6 μgvsNA 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

3.34%0.37mg

3.36 mgvs0.37 mg

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

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0.1%3.84g

Water

14.3%529g

3.84 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, UNCLE SAM CEREAL vs Valencia Oranges:

Cereals ready-to-eat, UNCLE SAM CEREAL have 2.5 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B2, 2.8 times more Vitamin B5, 5.2 times more Vitamin B9 and 142.7 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Valencia Oranges:

Cereals ready-to-eat, UNCLE SAM CEREAL have 2.9 times more Copper, 6.3 times more Iron, 2.9 times more Magnesium, 22.2 times more Manganese, 3.1 times more Phosphorus, more Sodium and 9.1 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3 times more Calcium, 2.8 times more Potassium and 137.6 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 5.5 times more Fat, 38.1 times more Omega 3, 5.4 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Valencia Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryValencia OrangesVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: