Comparing Nutrients in 500 calories Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Valencia Oranges

Weight per 500 calories

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 124g
• Valencia Oranges: 1020g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 8.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.45% 4.32g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	83% 108g	93% 121g	130g per day for Men 19-50 years
Sugars	74.4% 54g	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	12.3% 4.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.36% 4.12g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	182% 1635μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	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	109% 436μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	272% 6.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.6% 65.3mg	550% 495mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.64% 86.4mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	245% 19.6mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	25% 174mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.02μg	NA	55μg per day for Men 19-50 years
Sodium	44% 659mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.11% 4.22g	24% 881g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Chocolate-flavored Frosted Puffed Corn VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Valencia Oranges:

• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 13.3 times more Vitamin A, 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 7.8 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin B12 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 20.5 times more Vitamin B5 and 7.6 times more Vitamin C than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Valencia Oranges provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin B5
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Valencia Oranges:

• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 21.3 times more Iron, 1.3 times more Manganese and more Sodium than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 4.7 times more Calcium, 1.3 times more Copper, 2.3 times more Magnesium, 8.4 times more Potassium and 208.7 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Valencia Oranges contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn lack sufficient amounts of Calcium and Potassium
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Valencia Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Valencia Oranges contain 16.5 times more Omega 3, 5.4 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Protein
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.