Comparing Nutrients in 500 calories Navel Oranges VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g

Cereals ready-to-eat, RALSTON Crispy Hexagons have 7.7 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, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	1.07% 0.017g	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	88% 114g	130g per day for Men 19-50 years
Sugars	120% 86.7g	25% 18g	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	0.091% 0.066g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 18g	g per day for Men 19-50 years
Fiber	59% 22.4g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	245% 3.2mg	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	319% 1274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	398% 9.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	30.3% 27.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	76% 455IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	0.44% 0.066mg	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, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	44% 439mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	19.2% 0.17mg	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	461% 37mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	5.03% 21mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	37.5% 0.86mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	45.5% 682mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.15% 5.37g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals Ready-to-eat, RALSTON Crispy Hexagons Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 500 calories of Navel Oranges have 8.8 times more Vitamin B5, 22.1 times more Vitamin C and 23.2 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 500 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 13.5 times more Vitamin A, 3.4 times more Vitamin B1, 5.2 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B6, 3.7 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, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 500 calories of Navel Oranges have 41.6 times more Calcium, 2.3 times more Copper, 5.3 times more Magnesium, 2.8 times more Phosphorus, 5.7 times more Potassium and 163.4 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 500 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 27.8 times more Iron, 2.9 times more Manganese, 66.8 times more Sodium and 12 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 4.8 times more Sugars, 348.1 times more Fructose and 11.3 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Navel Oranges and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.