Comparing Nutrients in 500 calories Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 500 calories

• Valencia Oranges: 1020g
• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 7.5 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, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	80.4% 104g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	0.34% 0.24g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	67% 25.5g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	125% 1.63mg	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	43.5% 174μg	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	4% 0.6mg	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, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	41% 408mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	35.5% 0.32mg	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	140% 11mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	133% 3.05mg	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	57.6% 404mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 881g	0.23% 8.53g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Valencia Oranges have 1.2 times more Vitamin B1, 2.6 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 5.8 times more Vitamin A, 3 times more Vitamin B2, 5.2 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Valencia Oranges have 1.3 times more Calcium, 3.2 times more Potassium and 103.3 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 12.2 times more Iron, 13 times more Manganese, 2.3 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of 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 2.4 times more Omega 3 and 2.6 times more Fiber than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 4.8 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3