Comparing Nutrients in 300 calories OrangesVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

Oranges

638g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

83.3g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.7 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

10%

80%

300 kcal ▼

Macro Nutrients

Orangesvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

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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0.79%0.77g

Fat

3.44%3.33g

0.77 gvs3.33 g

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

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0.3%0.096g

Saturated Fat

1.58%0.5g

0.096 gvs0.5 g

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

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2.8%0.045g

Omega 3

2.2%0.035g

0.045 gvs0.035 g

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

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0.68%0.11g

Omega 6

5.93%1g

0.11 gvs1 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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57.7%75g

Carbohydrate

48.5%63g

75 gvs63 g

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

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82.3%59.7g

Sugars

41%29.7g

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

59.7 gvs29.7 g

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

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Fructose

8.85%6.4g

≤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 gvs6.4 g

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

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Glucose

%6.33g

NA gvs6.33 g

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

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Sucrose

%16.7g

NA gvs16.7 g

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

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40.3%15.3g

Fiber

12.7%4.83g

15.3 gvs4.83 g

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

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10.7%6g

Protein

13.6%7.6g

6 gvs7.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

7.8%70.2μg

Vitamin A

45.7%412μg

RAE, retinol activity equivalents

70.2 μgvs412 μg

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

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46.3%0.56mg

Vitamin B1

55%0.66mg

Thiamine

0.56 mgvs0.66 mg

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

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19.6%0.26mg

Vitamin B2

43%0.56mg

Riboflavin

0.26 mgvs0.56 mg

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

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11.3%1.8mg

Vitamin B3

54.5%8.73mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs8.73 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

14%0.69mg

Pantothenic acid

1.6 mgvs0.69 mg

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

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29.5%0.38mg

Vitamin B6

71%0.93mg

Pyridoxine

0.38 mgvs0.93 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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48%191μg

Vitamin B9

44.4%178μg

Folates and Folic Acid

191 μgvs178 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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377%340mg

Vitamin C

0.65%0.58mg

Ascorbic acid

340 mgvs0.58 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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7.66%1.15mg

Vitamin E

2.22%0.33mg

Tocopherols and Tocotrienols

1.15 mgvs0.33 mg

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

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0%0μg

Vitamin K

1.6%1.9μg

Phytomenadione or phylloquinone

0 μgvs1.9 μg

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

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Minerals

Orangesvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

25.5%255mg

Calcium

19.6%196mg

255 mgvs196 mg

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

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32%0.29mg

Copper

29.4%0.27mg

0.29 mgvs0.27 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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7.98%0.64mg

Iron

95%7.6mg

0.64 mgvs7.6 mg

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

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15%64mg

Magnesium

16.3%68.3mg

64 mgvs68.3 mg

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

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6.94%0.16mg

Manganese

74%1.7mg

0.16 mgvs1.7 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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12.8%89.4mg

Phosphorus

34.8%243mg

89.4 mgvs243 mg

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

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34%1155mg

Potassium

8.82%300mg

1155 mgvs300 mg

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

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5.8%3.2μg

Selenium

4.4%2.4μg

3.2 μgvs2.4 μg

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

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0%0mg

Sodium

24.4%367mg

0 mgvs367 mg

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

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4.06%0.45mg

Zinc

15%1.65mg

0.45 mgvs1.65 mg

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

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15%554g

Water

0.19%7.04g

554 gvs7.04 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 Oranges vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

Raw Oranges have 2.3 times more Vitamin B5, 582.1 times more Vitamin C and 3.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 5.9 times more Vitamin A, 2.2 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Raw Oranges as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

Raw Oranges have 1.3 times more Calcium, 3.9 times more Potassium, 1.3 times more Selenium and 78.6 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 11.9 times more Iron, 10.7 times more Manganese, 2.7 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 2 times more Sugars and 3.2 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 4.4 times more Fat, 8.8 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
Both Raw Oranges and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Oranges as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Valencia OrangesOrangesVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: