Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 131g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 6 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, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	4.65% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.62% 0.042g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	8.38% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	84.6% 110g	130g per day for Men 19-50 years
Sugars	NA	36.7% 26.6g	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	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	11.7% 4.46g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	141% 1270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	169% 2.2mg	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	59.5% 238μg	438% 1751μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	273% 6.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	58.3% 52.5mg	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	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	55.6% 556mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	13.3% 0.12mg	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	476% 38mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	NA	23.5% 0.54mg	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	47% 328mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	72% 1083mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.12% 4.4g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, KING VITAMAN Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 500 calories of Oranges with Peel have 3.6 times more Vitamin B5 and 10.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 500 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 12.3 times more Vitamin A, 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.6 times more Vitamin B3, 3 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 500 calories of Oranges with Peel have 42.3 times more Calcium, 3.8 times more Copper, 4.4 times more Potassium and 148.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 500 kcal of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 6 times more Iron, 1.9 times more Phosphorus, 1.5 times more Selenium, 68.2 times more Sodium and 19.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, KING VITAMAN contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 8 times more Fiber and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, KING VITAMAN provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.