Comparing Nutrients in 500 calories Cereals ready-to-eat, POST Raisin Bran Cereal VS Oranges with Peel

Weight per 500 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g
• Oranges with Peel: 794g

Cereals ready-to-eat, POST Raisin Bran Cereal have 5.1 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 Raisin Bran Cereal or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	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	94% 122g	95% 123g	130g per day for Men 19-50 years
Sugars	70% 50.8g	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	55.6% 21g	94% 35.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	65% 586μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	131% 523μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.8% 68mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	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	353% 28.2mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	74.7% 523mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	17.7% 653g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Oranges With Peel Nutrients Per 500 Kcal

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

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

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 5.7 times more Vitamin A, 2.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 8.2 times more Vitamin B5 and 405.7 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Oranges with Peel provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5 and Vitamin C
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.4 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus, 1.6 times more Selenium, 37.1 times more Sodium and 6.7 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 8.2 times more Calcium, 1.9 times more Potassium and 49.2 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium
• 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 1.7 times more Fiber than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.