Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Oranges

Weight per 100 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares

26.4g

Oranges

213g

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 8.1 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 100 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares

11%

78%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs 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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1.3%1.27g

Fat

0.26%0.26g

1.27 gvs0.26 g

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

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0.72%0.23g

Saturated Fat

0.1%0.032g

0.23 gvs0.032 g

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

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1.12%0.018g

Omega 3

0.93%0.015g

0.018 gvs0.015 g

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

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2.25%0.38g

Omega 6

0.23%0.038g

0.38 gvs0.038 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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15.8%20.5g

Carbohydrate

19.2%25g

20.5 gvs25 g

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

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6.07%4.4g

Sugars

27.4%20g

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

4.4 gvs20 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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5.76%2.2g

Fiber

13.4%5.1g

2.2 gvs5.1 g

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

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5.36%3g

Protein

3.57%2g

3 gvs2 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Oranges

10.4%94μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

94 μgvs23.4 μg

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

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15%0.18mg

Vitamin B1

15.4%0.19mg

Thiamine

0.18 mgvs0.19 mg

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

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17.3%0.22mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.22 mgvs0.085 mg

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

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15.8%2.53mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

2.53 mgvs0.6 mg

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

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Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 mg

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

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18%0.23mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.23 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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47.6%191μg

Vitamin B9

16%64μg

Folates and Folic Acid

191 μgvs64 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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3.37%3.03mg

Vitamin C

126%113mg

Ascorbic acid

3.03 mgvs113 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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8.55%1.3mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

1.3 mgvs0.38 mg

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

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0.35%0.42μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.42 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Oranges

5.3%53mg

Calcium

8.5%85mg

53 mgvs85 mg

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

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14%0.13mg

Copper

10.6%0.096mg

0.13 mgvs0.096 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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97%7.73mg

Iron

2.66%0.21mg

7.73 mgvs0.21 mg

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

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7.22%30.3mg

Magnesium

5.07%21.3mg

30.3 mgvs21.3 mg

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

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35%0.8mg

Manganese

2.3%0.053mg

0.8 mgvs0.053 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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14%98mg

Phosphorus

4.26%29.8mg

98 mgvs29.8 mg

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

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2.77%94mg

Potassium

11.3%385mg

94 mgvs385 mg

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

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3.3%1.82μg

Selenium

1.93%1.06μg

1.82 μgvs1.06 μg

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

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6.1%92mg

Sodium

0%0mg

92 mgvs0 mg

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

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17.2%1.9mg

Zinc

1.35%0.15mg

1.9 mgvs0.15 mg

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

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0.02%0.73g

Water

5%185g

0.73 gvs185 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 ready-to-eat, QUAKER, Oatmeal Squares vs Oranges:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 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 3.3 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 37.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Oranges:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.3 times more Copper, 36.3 times more Iron, 1.4 times more Magnesium, 15.1 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Selenium, more Sodium and 12.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.6 times more Calcium, 4.1 times more Potassium and 254.4 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 5 times more Fat, 1.2 times more Omega 3, 10 times more Omega 6 and 1.5 times more Protein than Raw Oranges.
While Raw Oranges contain 4.5 times more Sugars and 2.3 times more Fiber than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonOrangesVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCereals ready-to-eat, QUAKER, Oatmeal SquaresVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: