Comparing Nutrients in 500 calories Navel Oranges VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 148g

Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 6.9 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, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	4.98% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	92% 119g	130g per day for Men 19-50 years
Sugars	120% 86.7g	1.53% 1.1g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	48% 7.67mg	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	9.08% 0.12mg	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	11% 44.2μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.46% 2.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	44% 439mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	0% 0mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	61% 257mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.13% 4.63g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 500 calories of Navel Oranges have more Vitamin A, 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 6.8 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.8 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 500 calories of Navel Oranges have 6.8 times more Calcium, more Copper, 2.9 times more Potassium and 189.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 4.3 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, more Selenium and 5.7 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, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 78.4 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 7.3 times more Omega 6 and 1.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide inadequate amounts of Omega 3 in 500 calories.