Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Cap VS Navel Oranges

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Cap: 127g
• Navel Oranges: 1020g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Cap or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Cap	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	9.06% 2.9g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	98% 128g	130g per day for Men 19-50 years
Sugars	77% 56g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	59% 22.4g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Cap	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.3mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	62% 0.81mg	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	428% 1713μg	86.7% 347μg	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	0.56% 0.51mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.8mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Cap	Navel Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	NA	44.2% 0.4mg	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	341% 27.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	30.7% 215mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	53.8% 806mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	207% 22.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.086% 3.16g	23.7% 877g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Cap VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Cap or Navel Oranges?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Cap vs Navel Oranges:

• 500 calories of Cereals ready-to-eat, QUAKER, Cap have 3.3 times more Vitamin B1, 5 times more Vitamin B2, 7 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1191 times more Vitamin C and 1.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, Cap.
• 500 calories of Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals ready-to-eat, QUAKER, Cap as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Cap vs Navel Oranges:

• 500 calories of Cereals ready-to-eat, QUAKER, Cap have 20.6 times more Iron, 79 times more Sodium and 27.9 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 31.5 times more Calcium, 1.6 times more Magnesium, 7.1 times more Potassium and 277.2 times more Water than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Navel Oranges contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Calcium and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navel Oranges contain 1.6 times more Sugars, 6.8 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Navel Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Cap provide inadequate amounts of Fiber