Comparing Nutrients in 500 calories Valencia Oranges VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Weight per 500 calories

• Valencia Oranges: 1020g
• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 132g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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 ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	15.4% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	60% 538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	81.4% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	75.2% 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	92% 1.2mg	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	60% 241μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	0.73% 0.66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.87% 3.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	41% 408mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	58.8% 0.53mg	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	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	27.4% 115mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	NA	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	24% 881g	0.3% 11.2g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals Ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

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

• 500 calories of Valencia Oranges have 1.7 times more Vitamin B9 and 748.3 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 4.4 times more Vitamin A, 2.6 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 Valencia Oranges and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

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

• 500 calories of Valencia Oranges have 7.9 times more Calcium, 3.7 times more Potassium and 78.4 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.4 times more Copper, 23.6 times more Iron, 1.9 times more Phosphorus, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Magnesium per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.2 times more Carbohydrate and 2.1 times more Fiber than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 5.8 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide inadequate amounts of Omega 3