Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Oranges

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar: 133g
• Oranges: 1064g

Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 8 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 500 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	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	73.2% 95g	96% 125g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	29% 11g	67% 25.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.5% 12mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	56.5% 226μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.66% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	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	5.67% 0.85mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Oranges	Recommended Dietary Allowance
Calcium	32.7% 327mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	NA	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	202% 16mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	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	68% 477mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.06mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.27% 9.83g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B9, 4256 times more Vitamin C and 2.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Oranges:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 15.2 times more Iron, 1.3 times more Magnesium, 3.2 times more Phosphorus, more Sodium and 4.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium, 4.3 times more Potassium and 93.9 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 7.8 times more Fat, 17.4 times more Saturated Fat and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 4.2 times more Sugars and 2.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.