Comparing Nutrients in 500 calories Oranges with Peel VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 5.9 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	7.12% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.42% 1.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	77.7% 101g	130g per day for Men 19-50 years
Sugars	NA	39.5% 28.6g	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	NA	0.37% 0.27g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	94% 35.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	84.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	90% 1.17mg	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	59.5% 238μg	64.7% 259μg	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	626% 563mg	0.15% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	55.6% 556mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	52% 0.47mg	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	79.4% 6.35mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	164% 3.8mg	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	25% 175mg	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.14% 3.93μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.27% 10g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 500 calories of Oranges with Peel have 2.1 times more Vitamin B5 and 4158.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.8 times more Vitamin A, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 500 calories of Oranges with Peel have 1.8 times more Calcium, 3.8 times more Potassium, 1.4 times more Selenium and 65.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 1.8 times more Iron, 2.7 times more Phosphorus, 35.5 times more Sodium and 4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.2 times more Carbohydrate and 3.2 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 6.6 times more Omega 6 and 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide inadequate amounts of Omega 3 in 500 calories.