Comparing Nutrients in 300 calories OrangesVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 300 calories

Oranges

638g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

79.2g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 8.1 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

300 kcal ▼

Macro Nutrients

Orangesvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

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

4%3.86g

0.77 gvs3.86 g

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

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0.3%0.096g

Saturated Fat

2.18%0.7g

0.096 gvs0.7 g

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

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2.8%0.045g

Omega 3

3.46%0.055g

0.045 gvs0.055 g

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

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0.68%0.11g

Omega 6

6.9%1.17g

0.11 gvs1.17 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

47.5%62g

75 gvs62 g

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

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82.3%59.7g

Sugars

18.2%13g

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

59.7 gvs13 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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40.3%15.3g

Fiber

18%6.9g

15.3 gvs6.9 g

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

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10.7%6g

Protein

16%8.9g

6 gvs8.9 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

7.8%70.2μg

Vitamin A

31%280μg

RAE, retinol activity equivalents

70.2 μgvs280 μg

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

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46.3%0.56mg

Vitamin B1

49.5%0.59mg

Thiamine

0.56 mgvs0.59 mg

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

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19.6%0.26mg

Vitamin B2

51%0.66mg

Riboflavin

0.26 mgvs0.66 mg

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

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11.3%1.8mg

Vitamin B3

47%7.53mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs7.53 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

Pantothenic acid

1.6 mgvsNA mg

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

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29.5%0.38mg

Vitamin B6

53.6%0.7mg

Pyridoxine

0.38 mgvs0.7 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

144%575μg

Folates and Folic Acid

191 μgvs575 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

10.6%9.5mg

Ascorbic acid

340 mgvs9.5 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

17%2.56mg

Tocopherols and Tocotrienols

1.15 mgvs2.56 mg

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

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0%0μg

Vitamin K

1.06%1.27μg

Phytomenadione or phylloquinone

0 μgvs1.27 μg

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

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Minerals

Orangesvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

25.5%255mg

Calcium

16.6%166mg

255 mgvs166 mg

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

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32%0.29mg

Copper

40.4%0.36mg

0.29 mgvs0.36 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

292%23.4mg

0.64 mgvs23.4 mg

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

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15%64mg

Magnesium

21.5%90mg

64 mgvs90 mg

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

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6.94%0.16mg

Manganese

0.16 mgvsNA 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

41.7%292mg

89.4 mgvs292 mg

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

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34%1155mg

Potassium

8.36%284mg

1155 mgvs284 mg

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

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5.8%3.2μg

Selenium

9.07%5μg

3.2 μgvs5 μg

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

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0%0mg

Sodium

18%272mg

0 mgvs272 mg

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

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4.06%0.45mg

Zinc

51.4%5.65mg

0.45 mgvs5.65 mg

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

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15%554g

Water

0.059%2.18g

554 gvs2.18 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Raw Oranges have 35.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 4 times more Vitamin A, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 1.8 times more Vitamin B6, 3 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Oranges.
Both Raw Oranges and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Raw Oranges have 1.5 times more Calcium, 4.1 times more Potassium and 254.4 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.3 times more Copper, 36.6 times more Iron, 1.4 times more Magnesium, 3.3 times more Phosphorus, 1.6 times more Selenium, more Sodium and 12.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.2 times more Carbohydrate, 4.5 times more Sugars and 2.2 times more Fiber than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 5 times more Fat, 10.2 times more Omega 6 and 1.5 times more Protein than Raw Oranges.
Both Raw Oranges and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Energy and Omega 3 per 300 kcal.
Both Raw Oranges as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Valencia OrangesOrangesVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: