Comparing Nutrients in 500 calories Valencia Oranges VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Weight per 500 calories

• Valencia Oranges: 1020g
• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry: 130g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 7.9 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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Valencia Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.67% 2.13g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.2% 90g	130g per day for Men 19-50 years
Sugars	NA	33.4% 24.2g	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	26.2% 9.97g	38g per day for Men 19-50 years
Protein	19% 10.6g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	12.7% 0.16mg	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	11% 44μg	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	4.03% 3.63mg	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	3.9% 0.58mg	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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	41% 408mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	NA	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	24% 881g	0.26% 9.68g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, QUAKER, Oatmeal, REAL MEDLEYS, Blueberry Hazelnut, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 500 calories of Valencia Oranges have 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B6, 9 times more Vitamin B9 and 136.5 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 500 calories of Valencia Oranges have 4.9 times more Calcium, 4.4 times more Potassium and 91.1 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 500 kcal of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 4.3 times more Iron, 2.1 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain similar levels of Magnesium per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.3 times more Carbohydrate and 2.6 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 500 kcal of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 4.1 times more Fat than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry offer comparable quantities of Energy and Protein per 500 calories.