Comparing Nutrients in 500 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Navel Oranges

Weight per 500 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER: 137g
• Navel Oranges: 1020g

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 7.4 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	98% 128g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	59% 22.4g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.87% 1.1mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	62% 0.81mg	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	13% 52μg	86.7% 347μg	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	670% 603mg	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	NA	10.2% 1.53mg	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, Oat Bran, QUAKER/MOTHER	Navel Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	45.8% 0.41mg	44.2% 0.4mg	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	139% 11mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	79% 331mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	13% 0.3mg	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	136% 953mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.77mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	23.7% 877g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or Navel Oranges?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Navel Oranges:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.9 times more Vitamin B1 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.3 times more Vitamin B2, 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Navel Oranges:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 8.4 times more Iron, 2.9 times more Magnesium, 26.5 times more Manganese, 4.1 times more Phosphorus and 7.1 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 4 times more Calcium, 2.1 times more Potassium and 71.8 times more Water than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Navel Oranges contain similar levels of Copper per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw Navel Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 7.2 times more Fat and 2.5 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.5 times more Carbohydrate and 44.2 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Navel Oranges offer comparable quantities of Energy and Fiber per 500 calories.