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Golden Grahams Cereal vs. Orange chicken — In-Depth Nutrition Comparison

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The main differences between golden Grahams Cereal and orange chicken

  • Golden Grahams Cereal is richer than orange chicken in vitamin B12, iron, vitamin B6, zinc, vitamin B1, vitamin B2, folate, vitamin B3, manganese, and calcium.
  • Daily need coverage for vitamin B12 for golden Grahams Cereal is 192% higher.
  • Golden Grahams Cereal contains 32 times more folate than orange chicken. Golden Grahams Cereal contains 323µg of folate, while orange chicken contains 10µg.

Food types used in this article are Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Restaurant, Chinese, orange chicken.

Infographic

Golden Grahams Cereal vs Orange chicken infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.2% 18% 35% 14% 31% 56% 72% 11% 93%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +2207.1%
Contains more IronIron +1442.6%
Contains more CopperCopper +390.5%
Contains more ZincZinc +970.8%
Contains more ManganeseManganese +2024.1%
Contains less SodiumSodium -28.4%
Contains more SeleniumSelenium +205.4%
~equal in Potassium ~209mg
~equal in Phosphorus ~130mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 25% 21% 1.5% 11% 51% 67% 60% 53% 25% 61% 7.5% 36%
Contains more Vitamin CVitamin C +2055.6%
Contains more Vitamin AVitamin A +529.3%
Contains more Vitamin DVitamin D +3100%
Contains more Vitamin B1Vitamin B1 +2690.7%
Contains more Vitamin B2Vitamin B2 +536.4%
Contains more Vitamin B3Vitamin B3 +348.5%
Contains more Vitamin B6Vitamin B6 +601.3%
Contains more Vitamin B12Vitamin B12 +2300%
Contains more FolateFolate +3130%
Contains more Vitamin EVitamin E +67.2%
Contains more Vitamin B5Vitamin B5 +195.9%
Contains more Vitamin KVitamin K +1120%
Contains more CholineCholine +334.9%

All nutrients comparison - raw data values

Nutrient Golden Grahams Cereal Orange chicken DV% diff.
Vitamin B12 4.8µg 0.2µg 192%
Iron 14.5mg 0.94mg 170%
Vitamin B6 1.613mg 0.23mg 106%
Zinc 12.1mg 1.13mg 100%
Vitamin B1 1.2mg 0.043mg 96%
Vitamin B2 1.4mg 0.22mg 91%
Vitamin B3 16.1mg 3.59mg 78%
Folate 323µg 10µg 78%
Manganese 1.848mg 0.087mg 77%
Vitamin A 472µg 75µg 44%
Polyunsaturated fat 1g 6.086g 34%
Calcium 323mg 14mg 31%
Vitamin C 19.4mg 0.9mg 21%
Carbs 85.1g 22.46g 21%
Selenium 5.6µg 17.1µg 21%
Cholesterol 0mg 61mg 20%
Fiber 5.6g 0.8g 19%
Vitamin K 2µg 24.4µg 19%
Copper 0.206mg 0.042mg 18%
Protein 5.3g 14.46g 18%
Vitamin D 3.2µg 0.1µg 16%
Vitamin D 129IU 5IU 16%
Fats 3.2g 12.68g 15%
Vitamin B5 0.338mg 1mg 13%
Sodium 772mg 553mg 10%
Choline 15.2mg 66.1mg 9%
Saturated fat 0.4g 2.422g 9%
Calories 374kcal 262kcal 6%
Monounsaturated fat 1.6g 3.474g 5%
Starch 10.5g 4%
Vitamin E 0.64mg 1.07mg 3%
Fructose 0.67g 1%
Magnesium 26mg 20mg 1%
Net carbs 79.5g 21.66g N/A
Potassium 206mg 209mg 0%
Sugar 35g 13.6g N/A
Phosphorus 129mg 130mg 0%
Trans fat 0g 0.053g N/A
Tryptophan 0.113mg 0%
Threonine 0.576mg 0%
Isoleucine 0.576mg 0%
Leucine 1.001mg 0%
Lysine 1.058mg 0%
Methionine 0.34mg 0%
Phenylalanine 0.51mg 0%
Valine 0.614mg 0%
Histidine 0.359mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.619g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.028g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.284g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
14% 13% 22% 48% 2%
Protein: 14.46 g
Fats: 12.68 g
Carbs: 22.46 g
Water: 48.43 g
Other: 1.97 g
Contains more CarbsCarbs +278.9%
Contains more OtherOther +113.2%
Contains more ProteinProtein +172.8%
Contains more FatsFats +296.3%
Contains more WaterWater +2101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 g
20% 29% 51%
Saturated fat: Sat. Fat 2.422 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 6.086 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +117.1%
Contains more Poly. FatPolyunsaturated fat +508.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167679/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.