Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon: 132g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	79.2% 103g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	78.4% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	89.3% 1.16mg	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	239% 958μg	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	17.6% 16mg	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	28.5% 4.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	55.6% 556mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	67.3% 0.61mg	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	486% 39mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	69.5% 487mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	14% 474mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	85.6% 9.4mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.098% 3.63g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, Oatmeal Squares, Cinnamon Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 35.6 times more Vitamin C than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 4.5 times more Vitamin A, 2.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 500 calories of Oranges with Peel have 2 times more Calcium, 3.3 times more Potassium and 180 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.3 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Selenium, 28.6 times more Sodium and 10.8 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 3.1 times more Fiber than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 5.6 times more Omega 6 and 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide inadequate amounts of Omega 3 in 500 calories.