Comparing Nutrients in 500 calories Navel Oranges VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.6 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, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.68% 0.22g	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	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	93% 121g	130g per day for Men 19-50 years
Sugars	120% 86.7g	96% 69.4g	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	5.83% 4.23g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 48g	g per day for Men 19-50 years
Fiber	59% 22.4g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	215% 2.8mg	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	250% 1001μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	41.4% 37.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34% 204IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	44% 439mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	44.4% 0.4mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	15% 62mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	50% 1.15mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	89.7% 9.86mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.1% 3.73g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 6.2 times more Vitamin B5, 16.2 times more Vitamin C and 2.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 6.1 times more Vitamin A, 3.4 times more Vitamin B1, 5.6 times more Vitamin B2, 7.8 times more Vitamin B3, 3.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 500 calories of Navel Oranges have 29.5 times more Calcium, 1.8 times more Magnesium, 6.1 times more Potassium and 235.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 8.1 times more Iron, 3.9 times more Manganese, 1.3 times more Phosphorus, more Selenium, 27 times more Sodium and 12.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Copper per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Sugars, 5.4 times more Fructose and 6.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Navel Oranges and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.