Comparing Nutrients in 500 calories Valencia Oranges VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 500 calories

• Valencia Oranges: 1020g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 124g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 8.2 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	59.3% 533μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	72.4% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	74.4% 12mg	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	95% 1.24mg	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	59.6% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	41% 408mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	55% 0.5mg	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	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	29% 122mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	NA	94% 52μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	24% 881g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Raw Valencia Oranges have 1.7 times more Vitamin B9 and 1994.4 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 4.4 times more Vitamin A, 2.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Raw Valencia Oranges have 8.4 times more Calcium, 4.4 times more Potassium and 136.6 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 1.3 times more Copper, 23.4 times more Iron, 2.1 times more Phosphorus, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 1.3 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 4.3 times more Fat, 1.3 times more Omega 3 and 8.1 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.