Comparing Nutrients in 500 calories Navel Oranges VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 129g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 7.9 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, QUAKER, Low Fat 100% Natural Granola with Raisins?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	9.86% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.44% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	80% 104g	130g per day for Men 19-50 years
Sugars	120% 86.7g	45.6% 33g	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	32.6% 12.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	24.6% 0.32mg	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	9.34% 37.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.22% 0.077μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	0.57% 0.52mg	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	9.2% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.22% 3.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	44% 439mg	8.38% 83.8mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	38% 0.34mg	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	41.6% 3.32mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	87% 2mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	16.3% 555mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.12% 4.4g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 500 calories of Navel Oranges have 95 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 9.3 times more Vitamin B9 and 1169.9 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 500 calories of Navel Oranges have 5.2 times more Calcium, 3 times more Potassium and 200.2 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2.5 times more Iron, 6.8 times more Manganese, 1.7 times more Phosphorus, more Selenium, 29.6 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.2 times more Carbohydrate, 2.6 times more Sugars and 1.8 times more Fiber than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.9 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6 in 500 calories.