Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Valencia Oranges

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal Organic, Regular: 136g
• Valencia Oranges: 1020g

Cereals, QUAKER, Instant Oatmeal Organic, Regular have 7.5 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.85% 8.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	93% 121g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	NA	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	35% 13.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	39% 21.8g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 0.99mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	49.5% 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	11% 43.6μg	99% 398μg	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	550% 495mg	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	4.27% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.1% 71mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	NA	42% 0.38mg	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	71.5% 5.72mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	92% 646mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.36% 5.45mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Valencia Oranges:

• Raw Valencia Oranges contain 2.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.9 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Valencia Oranges:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 6.2 times more Iron, 2 times more Magnesium, 3.7 times more Phosphorus and 6.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.8 times more Calcium, 3.8 times more Potassium and 73.5 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 2.8 times more Fat and 2.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate and 1.9 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.