Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: 134g

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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 ready-to-eat, QUAKER, QUAKER OAT LIFE, plain?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	6.1% 5.92g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	23.2% 8.82g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.3% 2.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	185% 2.4mg	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	436% 1745μg	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% 0mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	55.6% 556mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	41% 0.37mg	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	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	NA	136% 3.1mg	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	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.16% 5.75g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, QUAKER OAT LIFE, Plain Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 38.6 times more Vitamin A, 2.7 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 2.2 times more Vitamin B1, 5 times more Vitamin B2, 5.8 times more Vitamin B3, 3.3 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw Oranges with Peel .
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 500 calories of Oranges with Peel have 1.2 times more Copper, 4.1 times more Potassium and 113.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 6.2 times more Iron, 3.2 times more Phosphorus, 5.5 times more Selenium, 42.2 times more Sodium and 21.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain similar levels of Calcium and Magnesium per 500 calories.
• 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 4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 5.2 times more Omega 6 and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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, QUAKER OAT LIFE, plain provide inadequate amounts of Omega 3 in 500 calories.