Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Valencia Oranges

Weight per 500 calories

• Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple: 132g
• Valencia Oranges: 1020g

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 7.8 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 Oatmeal Squares, Golden Maple or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.36g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	79% 103g	93% 121g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	28.7% 11g	67% 25.5g	38g per day for Men 19-50 years
Protein	26.6% 15g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.3% 0.9mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	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	89% 1.16mg	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	238% 951μg	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	17% 15mg	550% 495mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Valencia Oranges	Recommended Dietary Allowance
Calcium	26.4% 264mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	NA	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	477% 38mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	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	69.7% 488mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	30.4% 457mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	86% 9.45mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	24% 881g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Valencia Oranges:

• 500 calories of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 2.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 32.7 times more Vitamin C than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Valencia Oranges provide similar amounts of Vitamin B1 per 500 calories.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Valencia Oranges:

• 500 calories of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 41.5 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, more Sodium and 15.4 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.5 times more Calcium, 3.9 times more Potassium and 243.5 times more Water than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• 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 Oatmeal Squares, Golden Maple have 1.4 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 2.3 times more Fiber than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.