Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, COCOA PEBBLES VS Valencia Oranges

Weight per 500 calories

• Cereals ready-to-eat, POST, COCOA PEBBLES: 126g
• Valencia Oranges: 1020g

Cereals ready-to-eat, POST, COCOA PEBBLES have 8.1 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, COCOA PEBBLES or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.32% 5.16g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	62% 45g	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	5.3% 2g	67% 25.5g	38g per day for Men 19-50 years
Protein	10.8% 6.05g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	109% 977μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.64mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	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% 435μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	273% 6.55μg	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	58% 348IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.77% 27.7mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	98% 7.8mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	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	17% 120mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	7.15% 243mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	NA	55μg per day for Men 19-50 years
Sodium	50% 748mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, COCOA PEBBLES vs Valencia Oranges:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 8 times more Vitamin A, 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 7.7 times more Vitamin B3, 3.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Valencia Oranges have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, COCOA PEBBLES vs Valencia Oranges:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 8.5 times more Iron, more Sodium and 10.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 14.7 times more Calcium, 2.6 times more Magnesium, 1.4 times more Phosphorus, 7.5 times more Potassium and 279.8 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Valencia Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.7 times more Fat and 12.7 times more Saturated Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.6 times more Omega 3, 12.7 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.