Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Valencia Oranges

Weight per 100 calories

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

27.3g

Valencia Oranges

204g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 7.5 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 100 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

11%

80%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fibervs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.35%1.3g

Fat

0.63%0.61g

1.3 gvs0.61 g

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

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0.79%0.25g

Saturated Fat

0.22%0.071g

0.25 gvs0.071 g

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

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Omega 3

2.04%0.033g

NA gvs0.033 g

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

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Omega 6

0.53%0.09g

NA gvs0.09 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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16%20.7g

Carbohydrate

18.7%24.3g

20.7 gvs24.3 g

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

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5.54%4g

Sugars

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

4 gvsNA 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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16%6.1g

Fiber

13.4%5.1g

6.1 gvs5.1 g

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

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4.3%2.4g

Protein

3.8%2.12g

2.4 gvs2.12 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fibervs Valencia Oranges

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

NA μgvs24.5 μg

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

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17.3%0.21mg

Vitamin B1

14.8%0.18mg

Thiamine

0.21 mgvs0.18 mg

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

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22.2%0.29mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.29 mgvs0.082 mg

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

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21.3%3.4mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs0.56 mg

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

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Vitamin B5

10.2%0.51mg

Pantothenic acid

NA mgvs0.51 mg

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

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26%0.34mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.34 mgvs0.13 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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17%68μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

68 μgvs79.6 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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0.061%0.055mg

Vitamin C

110%99mg

Ascorbic acid

0.055 mgvs99 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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0.78%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fibervs Valencia Oranges

7.6%76mg

Calcium

8.16%81.6mg

76 mgvs81.6 mg

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

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Copper

8.4%0.076mg

NA mgvs0.076 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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32%2.57mg

Iron

2.3%0.18mg

2.57 mgvs0.18 mg

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

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5.9%25mg

Magnesium

4.86%20.4mg

25 mgvs20.4 mg

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

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Manganese

2.04%0.047mg

NA mgvs0.047 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%83.6mg

Phosphorus

4.96%34.7mg

83.6 mgvs34.7 mg

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

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2.06%70mg

Potassium

10.7%365mg

70 mgvs365 mg

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

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Selenium

NA μgvsNA μg

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

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8.6%129mg

Sodium

0%0mg

129 mgvs0 mg

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

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5.07%0.56mg

Zinc

1.1%0.12mg

0.56 mgvs0.12 mg

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

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0.056%2.05g

Water

4.76%176g

2.05 gvs176 g

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

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Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Valencia Oranges:

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 3.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1811.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Valencia Oranges:

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 14 times more Iron, 1.2 times more Magnesium, 2.4 times more Phosphorus, more Sodium and 4.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.2 times more Potassium and 85.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Raw Valencia Oranges have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 2.1 times more Fat than Raw Valencia Oranges.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryValencia OrangesVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryCereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: