Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Valencia Oranges

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 126g
• Valencia Oranges: 1020g

Cereals ready-to-eat, QUAKER, Christmas Crunch 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.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	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	83.2% 108g	93% 121g	130g per day for Men 19-50 years
Sugars	77% 56g	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	8.6% 3.27g	67% 25.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	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	484% 1936μg	99% 398μg	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	0.14% 0.13mg	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	3.53% 0.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.15% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	311% 25mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.3mg	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	30.2% 212mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	NA	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	187% 20.6mg	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

Cereals Ready-to-eat, QUAKER, Christmas Crunch VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Valencia Oranges:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.3 times more Vitamin B1, 5.7 times more Vitamin B2, 9.8 times more Vitamin B3, 4.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 3.6 times more Vitamin A, 5.5 times more Vitamin B5 and 3929.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Valencia Oranges:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 27.1 times more Iron, 1.2 times more Phosphorus, more Sodium and 33.7 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 29.5 times more Calcium, 2 times more Copper, 1.5 times more Magnesium, 7.8 times more Potassium and 279.8 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium and Potassium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 10.9 times more Saturated Fat than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 4.2 times more Omega 3, 7.8 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.