Comparing Nutrients in 500 calories Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar: 140g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 7.3 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, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	5.06% 1.62g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	74.6% 97g	130g per day for Men 19-50 years
Sugars	120% 86.7g	23% 16.6g	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	32.3% 12.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	147% 1.9mg	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	95% 381μg	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	0.47% 0.42mg	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	5.2% 0.78mg	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, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	44% 439mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	38.6% 162mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	70.8% 1061mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	33.3% 3.66mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.32% 12g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, Reduced Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 500 calories of Navel Oranges have 1439.3 times more Vitamin C and 2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 500 calories of Navel Oranges have 3.7 times more Potassium and 74.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 12.6 times more Iron, 1.4 times more Magnesium, 2.3 times more Phosphorus, 104 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain similar levels of Calcium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate, 5.2 times more Sugars and 1.8 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar offer comparable quantities of Energy per 500 calories.