Comparing Nutrients in 500 calories Navel Oranges VS Cereals, farina, unenriched, dry

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals, farina, unenriched, dry: 136g

Cereals, farina, unenriched, dry have 7.5 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals, farina, unenriched, dry?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Navel Oranges	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	81.3% 106g	130g per day for Men 19-50 years
Sugars	120% 86.7g	NA	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	6.78% 2.57g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	25.6% 14.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	6.78% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	6.05% 0.079mg	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	86.7% 347μg	8.13% 32.5μg	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	670% 603mg	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	10.2% 1.53mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	44% 439mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	12% 0.11mg	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	16.6% 1.33mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	41% 0.94mg	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	33.5% 235mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	3.75% 127mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.27% 4.07mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.38% 14.2g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, Farina, Unenriched, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals, farina, unenriched, dry?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cereals, farina, unenriched, dry:

• 500 calories of Navel Oranges have more Vitamin A, 8.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4.6 times more Vitamin B3, 4.7 times more Vitamin B5, 10.3 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin C and 10.3 times more Vitamin E than Cereals, farina, unenriched, dry.
• 500 calories of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cereals, farina, unenriched, dry:

• 500 calories of Navel Oranges have 23.1 times more Calcium, 3.7 times more Copper, 6.4 times more Magnesium, 2 times more Phosphorus, 13.3 times more Potassium and 61.7 times more Water than Cereals, farina, unenriched, dry.
• While 500 kcal of Cereals, farina, unenriched, dry contain 1.5 times more Iron, 3.2 times more Manganese and more Selenium than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium
• 500 calories of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Cereals, farina, unenriched, dry lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.2 times more Carbohydrate and 8.7 times more Fiber than Cereals, farina, unenriched, dry.
• While 500 kcal of Cereals, farina, unenriched, dry contain 1.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, farina, unenriched, dry offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, farina, unenriched, dry provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.