Comparing Nutrients in 500 calories Navel Oranges VS Rice and Wheat cereal bar

Weight per 500 calories

• Navel Oranges: 1020g
• Rice and Wheat cereal bar: 122g

Rice and Wheat cereal bar has 8.3 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Rice and Wheat cereal bar?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Navel Oranges	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	6.27% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	68.4% 89g	130g per day for Men 19-50 years
Sugars	120% 86.7g	53.6% 39g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rice and Wheat cereal bar	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	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	85.5% 1.1mg	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	4.6% 18.3μg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.22% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	44% 439mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	25% 0.23mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	13.4% 56.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	74.8% 1.72mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	35% 523mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.25% 9.17g	3700g per day for Men 19-50 years

Navel Oranges VS Rice And Wheat Cereal Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Rice and Wheat cereal bar?

Lets compare vitamin content per 500 calories of Navel Oranges vs Rice and Wheat cereal bar:

• 500 calories of Navel Oranges have more Vitamin A, 34 times more Vitamin B5, 18.9 times more Vitamin B9 and more Vitamin C than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Rice and Wheat cereal bar provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Rice and Wheat cereal bar:

• 500 calories of Navel Oranges have 11.6 times more Calcium, 1.8 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 9.7 times more Potassium and 95.7 times more Water than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 2.4 times more Iron, 5.8 times more Manganese, more Selenium, 51.3 times more Sodium and 2.7 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.4 times more Carbohydrate, 2.2 times more Sugars and 10.2 times more Fiber than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 7.3 times more Fat and 10.2 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Rice and Wheat cereal bar offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 6
• 500 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Rice and Wheat cereal bar provide inadequate amounts of Omega 3 in 500 calories.