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

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 137g
• Oranges with Peel: 794g

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 5.8 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 Puffed Wheat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	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	80.3% 104g	95% 123g	130g per day for Men 19-50 years
Sugars	2.6% 1.87g	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	33.8% 13g	94% 35.7g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.7% 0.87mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.22mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	52.6% 210μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.57μg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.28% 2.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	68.8% 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	75.3% 6.02mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	64.6% 452mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	14.6% 497mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	306% 168μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.83mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.14% 5.04g	17.7% 653g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Oranges With Peel Nutrients Per 500 Kcal

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

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

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 4.2 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A 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, QUAKER, QUAKER Puffed Wheat vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.4 times more Copper, 1.6 times more Magnesium, 2.6 times more Phosphorus, 30.3 times more Selenium and 4.8 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 16.9 times more Calcium, 3.1 times more Potassium and 129.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Oranges with Peel contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium
• 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 Puffed Wheat have 2.2 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.8 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.