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

Weight per 500 calories

• Cereals ready-to-eat, RALSTON TASTEEOS: 127g
• Oranges with Peel: 794g

Cereals ready-to-eat, RALSTON TASTEEOS have 6.3 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, RALSTON TASTEEOS or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.18g	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	74% 96g	95% 123g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	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	35.6% 13.5g	94% 35.7g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	151% 1356μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.95% 0.5mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	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	226% 904μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	60.3% 362IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.37% 1.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Oranges with Peel	Recommended Dietary Allowance
Calcium	45% 452mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	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	509% 40.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	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	97% 678mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.13% 4.66g	17.7% 653g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cereals ready-to-eat, RALSTON TASTEEOS have 13.1 times more Vitamin A, 2.1 times more Vitamin B1, 4.8 times more Vitamin B2, 5.7 times more Vitamin B3, 3.1 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 5.3 times more Vitamin B5 and 20.8 times more Vitamin C than Cereals ready-to-eat, RALSTON TASTEEOS.
• 500 calories of Cereals ready-to-eat, RALSTON TASTEEOS 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 TASTEEOS vs Oranges with Peel :

• 500 calories of Cereals ready-to-eat, RALSTON TASTEEOS have 1.2 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 3.9 times more Phosphorus, 10.7 times more Selenium, 45.5 times more Sodium and 19.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2 times more Potassium and 140.2 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Oranges with Peel contain similar levels of Calcium 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, RALSTON TASTEEOS have 6.2 times more Omega 6 and 1.3 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.3 times more Carbohydrate and 2.6 times more Fiber than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.