Comparing Nutrients in 500 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt VS Valencia Oranges

Weight per 500 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 1163g
• Valencia Oranges: 1020g

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

Which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	67% 87g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	52% 19.8g	67% 25.5g	38g per day for Men 19-50 years
Protein	42% 23.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.3% 11.6μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.98% 1.1mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	14.5% 58μg	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	NA	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, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.8% 128mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	141% 11.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	138% 965mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	28% 1036g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Valencia Oranges:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 1.5 times more Vitamin B1 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.5 times more Vitamin A, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.3 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Raw Valencia Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Valencia Oranges:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 1.3 times more Copper, 12.3 times more Iron, 3.4 times more Magnesium, 33.6 times more Manganese, 5.6 times more Phosphorus and 10.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.2 times more Calcium and 2.3 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Raw Valencia Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 3.6 times more Fat, 5.5 times more Saturated Fat, 8.7 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.