Comparing Nutrients in 500 calories Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH: 126g

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 8.1 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 ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	2.53% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	7.05% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	84% 109g	130g per day for Men 19-50 years
Sugars	120% 86.7g	72.6% 52.6g	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	6% 2.27g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	9.45% 5.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	11.6% 105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	132% 21mg	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	161% 2.1mg	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	211% 842μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	28% 25.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28% 168IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	44% 439mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	17% 0.15mg	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	473% 38mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	3.3% 14mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	4.05% 138mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.085% 3.16g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals Ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 500 calories of Navel Oranges have 23.9 times more Vitamin C and 2.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 500 calories of Navel Oranges have 10.5 times more Calcium, 2.6 times more Copper, 8.1 times more Magnesium, 2.5 times more Phosphorus, 12.3 times more Potassium and 277.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 28.6 times more Iron, more Selenium, 78.3 times more Sodium and 19.3 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.6 times more Sugars, 9.9 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.