Comparing Nutrients in 500 calories Cereals, CREAM OF RICE, cooked with water, with salt VS Oranges

Weight per 500 calories

• Cereals, CREAM OF RICE, cooked with water, with salt: 962g
• Oranges: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF RICE, cooked with water, with salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	96% 125g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	137% 99g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.53% 0.96g	67% 25.5g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.2% 29μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.3% 0.19mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Oranges	Recommended Dietary Allowance
Calcium	0.96% 9.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	476% 38mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	60.2% 1.4mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.4% 163mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	111% 1663mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	22.7% 841g	25% 923g	3700g per day for Men 19-50 years

Cereals, CREAM OF RICE, Cooked With Water, With Salt VS Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF RICE, cooked with water, with salt or Oranges?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt vs Oranges:

• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt have 3.3 times more Vitamin B3 than Oranges.
• While 500 kcal of Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Cereals, CREAM OF RICE, cooked with water, with salt.
• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF RICE, cooked with water, with salt vs Oranges:

• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt have 35.8 times more Iron, 5.2 times more Manganese, 5.4 times more Selenium, more Sodium and 2.1 times more Zinc than Oranges.
• While 500 kcal of Raw Oranges contain 44.3 times more Calcium, 1.5 times more Copper, 3.7 times more Magnesium and 10 times more Potassium than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Oranges contain similar levels of Phosphorus and Water per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges contain 258.6 times more Sugars and 26.6 times more Fiber than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.