Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Oranges with Peel

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 151g
• Oranges with Peel: 794g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.3 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, QUAKER, QUAKER CRUNCHY BRAN or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.32% 6.13g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	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	97% 126g	95% 123g	130g per day for Men 19-50 years
Sugars	43% 31.2g	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	61% 23g	94% 35.7g	38g per day for Men 19-50 years
Protein	17% 9.62g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.34% 12μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	237% 3.08mg	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	587% 2347μg	59.5% 238μg	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% 0mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.75% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oranges with Peel	Recommended Dietary Allowance
Calcium	10.7% 107mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	585% 46.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	40% 281mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	76.4% 1147mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	210% 23mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.1% 3.78g	17.7% 653g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 6.6 times more Vitamin B2, 7.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 9.9 times more Vitamin B9 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 8.5 times more Vitamin A, 6.5 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Oranges with Peel provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 7.4 times more Iron, 1.6 times more Phosphorus, 3 times more Selenium, 72.2 times more Sodium and 26.5 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 5.2 times more Calcium, 2.6 times more Copper, 4.3 times more Potassium and 173 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Oranges with Peel contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.2 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.5 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.