Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, POST Raisin Bran Cereal

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g

Cereals ready-to-eat, POST Raisin Bran Cereal have 5.1 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 ready-to-eat, POST Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.9% 0.094g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	70% 50.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	55.6% 21g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	83% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	95% 1.23mg	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	131% 523μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.44% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	55.6% 556mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	68.6% 0.62mg	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	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	NA	215% 4.95mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.36% 13.3g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, POST Raisin Bran Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals ready-to-eat, POST Raisin Bran Cereal?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 500 calories of Oranges with Peel have 8.2 times more Vitamin B5 and 405.7 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 5.7 times more Vitamin A, 2.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, POST Raisin Bran Cereal provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 500 calories of Oranges with Peel have 8.2 times more Calcium, 1.9 times more Potassium and 49.2 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, POST Raisin Bran Cereal contain 1.4 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus, 1.6 times more Selenium, 37.1 times more Sodium and 6.7 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.7 times more Fiber than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Oranges with Peel and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.