Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Navel Oranges

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• Navel Oranges: 1020g

Cereals ready-to-eat, RALSTON Crispy Hexagons have 7.7 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	98% 128g	130g per day for Men 19-50 years
Sugars	25% 18g	120% 86.7g	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	0.091% 0.066g	31.7% 23g	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	% 0g	% 20g	g per day for Men 19-50 years
Sucrose	% 18g	% 43.7g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	59% 22.4g	38g per day for Men 19-50 years
Protein	14% 7.84g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Navel Oranges	Recommended Dietary Allowance
Vitamin A	184% 1657μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	62% 0.81mg	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	319% 1274μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	398% 9.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.3% 27.3mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	76% 455IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.44% 0.066mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Navel Oranges	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	44.2% 0.4mg	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	461% 37mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	13% 0.3mg	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	12% 83mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	23.7% 877g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON Crispy Hexagons VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Navel Oranges?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Navel Oranges:

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 13.5 times more Vitamin A, 3.4 times more Vitamin B1, 5.2 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 8.8 times more Vitamin B5, 22.1 times more Vitamin C and 23.2 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5 and Vitamin E
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Navel Oranges:

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 27.8 times more Iron, 2.9 times more Manganese, 66.8 times more Sodium and 12 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 41.6 times more Calcium, 2.3 times more Copper, 5.3 times more Magnesium, 2.8 times more Phosphorus, 5.7 times more Potassium and 163.4 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Navel Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navel Oranges contain 4.8 times more Sugars, 348.1 times more Fructose and 11.3 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.