Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, ALPHA-BITS VS Oranges with Peel

Weight per 500 calories

• Cereals ready-to-eat, POST, ALPHA-BITS: 129g
• Oranges with Peel: 794g

Cereals ready-to-eat, POST, ALPHA-BITS have 6.2 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, POST, ALPHA-BITS or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	79.4% 103g	95% 123g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	24% 9.13g	94% 35.7g	38g per day for Men 19-50 years
Protein	23% 13g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	106% 952μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	214% 857μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.6% 25.7mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57% 343IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.66% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.5% 45mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	482% 38.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	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	56.7% 397mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	50.7% 761mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	17.7% 653g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, ALPHA-BITS VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, ALPHA-BITS or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS have 9.2 times more Vitamin A, 2.1 times more Vitamin B1, 4.5 times more Vitamin B2, 5.4 times more Vitamin B3, 3 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.7 times more Vitamin B5 and 21.9 times more Vitamin C than Cereals ready-to-eat, POST, ALPHA-BITS.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, ALPHA-BITS vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS have 6.1 times more Iron, 2.3 times more Phosphorus, 4.8 times more Selenium, 47.9 times more Sodium and 7.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 12.3 times more Calcium, 4.5 times more Potassium and 423.5 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Oranges with Peel contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS have 6.3 times more Omega 6 and 1.2 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3.9 times more Fiber than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.