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

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals ready-to-eat, RALSTON TASTEEOS: 127g

Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	12.8% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	74% 96g	130g per day for Men 19-50 years
Sugars	120% 86.7g	6.23% 4.5g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	151% 1356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	9.95% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	174% 2.26mg	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	226% 904μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.37% 1.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	44% 439mg	45% 452mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	60.3% 0.54mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	149% 3.4mg	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	97% 678mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	154% 17mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.13% 4.66g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Navel Oranges have 5.4 times more Vitamin B5, 22.3 times more Vitamin C and 2.8 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 11.1 times more Vitamin A, 2.4 times more Vitamin B1, 3.7 times more Vitamin B2, 5.2 times more Vitamin B3, 2.8 times more Vitamin B6, 2.6 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 TASTEEOS have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Navel Oranges have 2.2 times more Potassium and 188.3 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 1.4 times more Copper, 30.7 times more Iron, 1.6 times more Magnesium, 11.5 times more Manganese, 2.9 times more Phosphorus, more Selenium, 70.8 times more Sodium and 20.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, RALSTON TASTEEOS contain similar levels of Calcium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate, 19.2 times more Sugars and 1.7 times more Fiber than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 9.3 times more Omega 6 and 1.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals ready-to-eat, RALSTON TASTEEOS offer comparable quantities of Energy 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, RALSTON TASTEEOS provide inadequate amounts of Omega 3 in 500 calories.