Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON CRISP RICE VS Oranges with Peel

Weight per 500 calories

• Cereals ready-to-eat, RALSTON CRISP RICE: 131g
• Oranges with Peel: 794g

Cereals ready-to-eat, RALSTON CRISP RICE have 6.1 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, RALSTON CRISP RICE or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	86.6% 113g	95% 123g	130g per day for Men 19-50 years
Sugars	22% 16g	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	1.1% 0.8g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 13.4g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	94% 35.7g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	165% 1483μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.68mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	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	198% 791μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	296% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.2mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	66% 396IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.52% 0.078mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.65% 6.53mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	534% 42.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	7.15% 30mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.44mg	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	18.3% 128mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	4.07% 138mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	42.7% 23.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	47.4% 711mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	17.7% 653g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON CRISP RICE VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON CRISP RICE or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE have 14.4 times more Vitamin A, 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 9.5 times more Vitamin B3, 3.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 6.3 times more Vitamin B5 and 6.7 times more Vitamin C than Cereals ready-to-eat, RALSTON CRISP RICE.
• 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin B5
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON CRISP RICE vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE have 6.7 times more Iron, 4.2 times more Selenium, 44.8 times more Sodium and 1.9 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 85.1 times more Calcium, 2.3 times more Copper, 3.7 times more Magnesium, 1.4 times more Phosphorus, 11.2 times more Potassium and 138.2 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 39.1 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.