Comparing Nutrients in 500 calories Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Weight per 500 calories

• Valencia Oranges: 1020g
• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry: 132g

Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 7.7 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	8.66% 8.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.95% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	76.5% 99g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	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	21% 7.9g	38g per day for Men 19-50 years
Protein	19% 10.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	138% 1244μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	128% 1.66mg	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	82.8% 331μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	41% 408mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	41% 0.37mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	137% 3.14mg	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	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	38.4% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	24% 881g	0.23% 8.65g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, Fruit And Cream Variety, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 500 calories of Valencia Oranges have 2.6 times more Vitamin B5, 1.2 times more Vitamin B9 and 1250.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 10.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 5.9 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 500 calories of Valencia Oranges have 4.9 times more Potassium and 101.8 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 16.2 times more Iron, 13.4 times more Manganese, 2.3 times more Phosphorus, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Calcium, Copper and Magnesium 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 2.1 times more Omega 3, 1.2 times more Carbohydrate and 3.2 times more Fiber than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Valencia Oranges and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide inadequate amounts of Omega 6 in 500 calories.