Comparing Nutrients in 100 calories Toasted Wheat Germ CerealsVS Oranges

Weight per 100 calories

Toasted Wheat Germ Cereals

26g

Oranges

213g

Toasted Wheat Germ Cereals 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 - Toasted Wheat Germ Cereals or Oranges?

Macros Ratio

Protein Fat Carbs

Toasted Wheat Germ Cereals

28%

23%

49%

Oranges

91%

100 kcal ▼

Macro Nutrients

Toasted Wheat Germ Cerealsvs 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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2.9%2.8g

Fat

0.26%0.26g

2.8 gvs0.26 g

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

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1.5%0.48g

Saturated Fat

0.1%0.032g

0.48 gvs0.032 g

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

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13%0.21g

Omega 3

0.93%0.015g

0.21 gvs0.015 g

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

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8.96%1.52g

Omega 6

0.23%0.038g

1.52 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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10%13g

Carbohydrate

19.2%25g

13 gvs25 g

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

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2.8%2.04g

Sugars

27.4%20g

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

2.04 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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%2.04g

Sucrose

2.04 gvsNA g

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

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10.4%3.95g

Fiber

13.4%5.1g

3.95 gvs5.1 g

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

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13.6%7.6g

Protein

3.57%2g

7.6 gvs2 g

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

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Vitamins

Toasted Wheat Germ Cerealsvs Oranges

0.15%1.3μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

1.3 μgvs23.4 μg

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

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36.4%0.44mg

Vitamin B1

15.4%0.19mg

Thiamine

0.44 mgvs0.19 mg

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

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16.5%0.21mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.21 mgvs0.085 mg

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

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9.15%1.46mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs0.6 mg

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

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7.28%0.36mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.36 mgvs0.53 mg

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

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19.7%0.26mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.26 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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23%92μg

Vitamin B9

16%64μg

Folates and Folic Acid

92 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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1.75%1.57mg

Vitamin C

126%113mg

Ascorbic acid

1.57 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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28%4.2mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

4.2 mgvs0.38 mg

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

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0.87%1.05μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.05 μgvs0 μg

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

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Minerals

Toasted Wheat Germ Cerealsvs Oranges

1.18%11.8mg

Calcium

8.5%85mg

11.8 mgvs85 mg

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

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18%0.16mg

Copper

10.6%0.096mg

0.16 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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29.7%2.38mg

Iron

2.66%0.21mg

2.38 mgvs0.21 mg

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

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20%83.8mg

Magnesium

5.07%21.3mg

83.8 mgvs21.3 mg

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

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227%5.22mg

Manganese

2.3%0.053mg

5.22 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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43%300mg

Phosphorus

4.26%29.8mg

300 mgvs29.8 mg

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

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7.3%248mg

Potassium

11.3%385mg

248 mgvs385 mg

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

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31%17μg

Selenium

1.93%1.06μg

17 μgvs1.06 μg

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

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0.07%1.05mg

Sodium

0%0mg

1.05 mgvs0 mg

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

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39.7%4.36mg

Zinc

1.35%0.15mg

4.36 mgvs0.15 mg

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

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0.04%1.47g

Water

5%185g

1.47 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 Toasted Wheat Germ Cereals vs Oranges:

Plain Toasted Wheat Germ Cereals have 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.9 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 17.9 times more Vitamin A, 1.5 times more Vitamin B5 and 72.1 times more Vitamin C than Plain Toasted Wheat Germ Cereals.
Both Plain Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Oranges:

Plain Toasted Wheat Germ Cereals have 1.7 times more Copper, 11.2 times more Iron, 3.9 times more Magnesium, 98.2 times more Manganese, 10.1 times more Phosphorus, 16 times more Selenium and 29.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 7.2 times more Calcium, 1.6 times more Potassium and 125.9 times more Water than Plain Toasted Wheat Germ Cereals.

Comparison of macro-nutrients per 100 calories:

Plain Toasted Wheat Germ Cereals have 11 times more Fat, 15 times more Saturated Fat, 14.1 times more Omega 3, 39.8 times more Omega 6 and 3.8 times more Protein than Raw Oranges.
While Raw Oranges contain 1.9 times more Carbohydrate, 9.7 times more Sugars and 1.3 times more Fiber than Plain Toasted Wheat Germ Cereals.
Both Plain Toasted Wheat Germ Cereals and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Plain Toasted Wheat Germ Cereals as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Toasted Wheat Germ CerealsVS Cereals, corn grits, white, regular and quick, enriched, dryOrangesVS Cereals, corn grits, white, regular and quick, enriched, dryToasted Wheat Germ CerealsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Toasted Wheat Germ CerealsVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Toasted Wheat Germ Cereals or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: