Comparing Nutrients in 300 calories Cereals, WHEATENA, dryVS Oranges

Weight per 300 calories

Cereals, WHEATENA, dry

84g

Oranges

638g

Cereals, WHEATENA, dry have 7.6 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, WHEATENA, dry or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, WHEATENA, dry

14%

79%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cereals, WHEATENA, dryvs 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

2.5%2.44g

Fat

0.79%0.77g

2.44 gvs0.77 g

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

Find Breakfast Cereals rich in Fat

1.13%0.36g

Saturated Fat

0.3%0.096g

0.36 gvs0.096 g

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

Find Breakfast Cereals rich in Saturated Fat

5.72%0.092g

Omega 3

2.8%0.045g

0.092 gvs0.045 g

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

Find Breakfast Cereals rich in Omega 3

6.7%1.14g

Omega 6

0.68%0.11g

1.14 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

49%63.5g

Carbohydrate

57.7%75g

63.5 gvs75 g

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

Find Breakfast Cereals rich in Carbohydrate

1.85%1.34g

Sugars

82.3%59.7g

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

1.34 gvs59.7 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Breakfast Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Breakfast Cereals rich in Sucrose

28.3%10.8g

Fiber

40.3%15.3g

10.8 gvs15.3 g

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

Find Breakfast Cereals rich in Fiber

19.7%11g

Protein

10.7%6g

11 gvs6 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals, WHEATENA, dryvs Oranges

0.093%0.84μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0.84 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

4.9%0.059mg

Vitamin B1

46.3%0.56mg

Thiamine

0.059 mgvs0.56 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

9.05%0.12mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.12 mgvs0.26 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

18.5%2.96mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.96 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

4.55%0.23mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.23 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

7.76%0.1mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.1 mgvs0.38 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

12.4%49.6μg

Vitamin B9

48%191μg

Folates and Folic Acid

49.6 μgvs191 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

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

Find Breakfast Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

19.3%2.9mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

2.9 mgvs1.15 mg

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

Find Breakfast Cereals rich in Vitamin E

1.6%1.93μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.93 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, WHEATENA, dryvs Oranges

42%420mg

Calcium

25.5%255mg

420 mgvs255 mg

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

Find Breakfast Cereals rich in Calcium

31%0.28mg

Copper

32%0.29mg

0.28 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

37.5%3mg

Iron

7.98%0.64mg

3 mgvs0.64 mg

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

Find Breakfast Cereals rich in Iron

26%109mg

Magnesium

15%64mg

109 mgvs64 mg

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

Find Breakfast Cereals rich in Magnesium

192%4.42mg

Manganese

6.94%0.16mg

4.42 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

46%323mg

Phosphorus

12.8%89.4mg

323 mgvs89.4 mg

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

Find Breakfast Cereals rich in Phosphorus

12%413mg

Potassium

34%1155mg

413 mgvs1155 mg

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

Find Breakfast Cereals rich in Potassium

108%59.4μg

Selenium

5.8%3.2μg

59.4 μgvs3.2 μg

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

Find Breakfast Cereals rich in Selenium

0.73%11mg

Sodium

0%0mg

11 mgvs0 mg

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

Find Breakfast Cereals rich in Sodium

33.7%3.7mg

Zinc

4.06%0.45mg

3.7 mgvs0.45 mg

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

Find Breakfast Cereals rich in Zinc

0.15%5.46g

Water

15%554g

5.46 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 calories of Cereals, WHEATENA, dry vs Oranges:

Cereals, WHEATENA, dry have 1.6 times more Vitamin B3 and 2.5 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 83.6 times more Vitamin A, 9.4 times more Vitamin B1, 2.2 times more Vitamin B2, 7 times more Vitamin B5, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, dry.
Both Cereals, WHEATENA, dry as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, WHEATENA, dry vs Oranges:

Cereals, WHEATENA, dry have 1.6 times more Calcium, 4.7 times more Iron, 1.7 times more Magnesium, 27.7 times more Manganese, 3.6 times more Phosphorus, 18.6 times more Selenium and 8.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.8 times more Potassium and 101.4 times more Water than Cereals, WHEATENA, dry.
Both Cereals, WHEATENA, dry and Raw Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, WHEATENA, dry have 2.1 times more Omega 3, 9.9 times more Omega 6 and 1.8 times more Protein than Raw Oranges.
While Raw Oranges contain 44.4 times more Sugars and 1.4 times more Fiber than Cereals, WHEATENA, dry.
Both Cereals, WHEATENA, dry and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals, WHEATENA, dry as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, WHEATENA, dryVS Cereals, WHEATENA, cooked with waterOrangesVS Cereals, WHEATENA, cooked with waterCereals, WHEATENA, dryVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cereals, WHEATENA, dryVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, WHEATENA, dry or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: