Comparing Nutrients in 500 calories Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Oranges with Peel

Weight per 500 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 150g
• Oranges with Peel: 794g

Cereals ready-to-eat, BARBARA'S PUFFINS, original have 5.3 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.85% 0.062g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	95% 123g	130g per day for Men 19-50 years
Sugars	38.4% 28g	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	73% 27.8g	94% 35.7g	38g per day for Men 19-50 years
Protein	20% 11g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	56.8% 0.74mg	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	7.13% 28.5μg	59.5% 238μg	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	93% 83.5mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.9% 1.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.88% 1.05μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Oranges with Peel	Recommended Dietary Allowance
Calcium	10.5% 105mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	50.3% 0.45mg	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	25% 2mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	27% 189mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	14% 473mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	45.6% 25μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	17.7% 653g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, BARBARA'S PUFFINS, Original VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain more Vitamin A, 4.8 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 8.3 times more Vitamin B9 and 6.7 times more Vitamin C than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• 500 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original have 1.4 times more Magnesium, 4.5 times more Selenium, 66.6 times more Sodium and 2.2 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 5.3 times more Calcium, 3.2 times more Iron, 3.3 times more Potassium and 121.2 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Oranges with Peel contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 1.3 times more Fiber than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.