Comparing Nutrients in 500 calories Valencia Oranges VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 500 calories

• Valencia Oranges: 1020g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 1163g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	Valencia Oranges	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	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	67% 25.5g	52% 19.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1.3% 11.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	11.6% 0.15mg	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	99% 398μg	14.5% 58μg	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	550% 495mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	41% 408mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	53% 0.48mg	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	11.5% 0.92mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	343% 7.9mg	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	24.8% 173mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	24% 881g	28% 1035g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 500 calories of Valencia Oranges have 10.5 times more Vitamin A, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.3 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.5 times more Vitamin B1 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Valencia Oranges as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 500 calories of Valencia Oranges have 3.2 times more Calcium and 2.3 times more Potassium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.3 times more Copper, 12.3 times more Iron, 3.4 times more Magnesium, 33.6 times more Manganese, 5.5 times more Phosphorus, more Sodium and 10.1 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain similar levels of Water per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.4 times more Carbohydrate and 1.3 times more Fiber than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 3.6 times more Fat, 8.7 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6