Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Fresh Orange juice

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g
• Fresh Orange juice: 1111g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 8 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	3.65% 0.058g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	89% 116g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	129% 93g	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	14.8% 10.7g	32.5% 23.6g	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	% 10.6g	% 20g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 46g	g per day for Men 19-50 years
Fiber	21% 8.06g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	76.2% 686μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	34% 0.44mg	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	74% 296μg	83.3% 333μg	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	1.1% 0.97mg	617% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Fresh Orange juice	Recommended Dietary Allowance
Calcium	32.6% 326mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	54.3% 0.49mg	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	158% 12.6mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	6.76% 0.16mg	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	58% 406mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	7.32% 4.03μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	26.5% 981g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Fresh Orange juice:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.2 times more Vitamin A, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3 and 3.5 times more Vitamin B6 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.8 times more Vitamin B5 and 571.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Fresh Orange juice:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.7 times more Calcium, 5.7 times more Iron, 18.2 times more Manganese, 2.1 times more Phosphorus, 55 times more Sodium and 5 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 4.4 times more Potassium and 83.6 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Fresh Orange juice contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Orange juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3.6 times more Fiber and 1.6 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.9 times more Sugars and 2.2 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.