Comparing Nutrients in 500 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Oranges

Weight per 500 calories

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

130g

Oranges

1064g

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 8.2 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 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

13%

78%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.9%7.7g

Fat

1.3%1.28g

7.7 gvs1.28 g

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

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3.26%1.04g

Saturated Fat

0.5%0.16g

1.04 gvs0.16 g

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

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5.86%0.094g

Omega 3

4.65%0.074g

0.094 gvs0.074 g

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

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12.5%2.1g

Omega 6

1.13%0.19g

2.1 gvs0.19 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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76.7%100g

Carbohydrate

96%125g

100 gvs125 g

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

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45.8%33.2g

Sugars

137%99g

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

33.2 gvs99 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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38%14.5g

Fiber

67%25.5g

14.5 gvs25.5 g

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

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20.7%11.6g

Protein

18%10g

11.6 gvs10 g

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

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Vitamins

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs Oranges

67.6%608μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

608 μgvs117 μg

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

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87%1.04mg

Vitamin B1

77%0.93mg

Thiamine

1.04 mgvs0.93 mg

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

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90%1.17mg

Vitamin B2

32.7%0.43mg

Riboflavin

1.17 mgvs0.43 mg

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

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84.6%13.5mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

13.5 mgvs3 mg

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

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Vitamin B5

53%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

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100%1.3mg

Vitamin B6

49%0.64mg

Pyridoxine

1.3 mgvs0.64 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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67.7%271μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

271 μgvs319 μg

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

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168%4.04μg

Vitamin B12

0%0μg

Cobalamin

4.04 μgvs0 μg

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

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36%32.6mg

Vitamin C

629%566mg

Ascorbic acid

32.6 mgvs566 mg

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

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18%108IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

108 IUvs0 IU

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

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49%7.33mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

7.33 mgvs1.9 mg

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

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2.17%2.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.6 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunchvs Oranges

5.2%52mg

Calcium

42.6%426mg

52 mgvs426 mg

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

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43.4%0.39mg

Copper

53%0.48mg

0.39 mgvs0.48 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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62%4.95mg

Iron

13.3%1.06mg

4.95 mgvs1.06 mg

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

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27.6%116mg

Magnesium

25.3%106mg

116 mgvs106 mg

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

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Manganese

11.6%0.27mg

NA mgvs0.27 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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47.4%332mg

Phosphorus

21.3%149mg

332 mgvs149 mg

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

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11.8%401mg

Potassium

56.6%1926mg

401 mgvs1926 mg

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

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87.6%48μg

Selenium

9.67%5.3μg

48 μgvs5.3 μg

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

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18.6%279mg

Sodium

0%0mg

279 mgvs0 mg

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

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36.7%4.04mg

Zinc

6.77%0.74mg

4.04 mgvs0.74 mg

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

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0.22%8.07g

Water

25%923g

8.07 gvs923 g

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

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Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Oranges:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 5.2 times more Vitamin A, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12, more Vitamin D and 3.8 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 17.4 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Raw Oranges have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Oranges:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 4.7 times more Iron, 2.2 times more Phosphorus, 9.1 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 8.2 times more Calcium, 4.8 times more Potassium and 114.3 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Raw Oranges have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 6 times more Fat, 1.3 times more Omega 3 and 11.1 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate, 3 times more Sugars and 1.8 times more Fiber than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

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Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: