Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps: 134g

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	7.1% 6.87g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.82% 1.22g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.22% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	15.4% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	77.4% 101g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	53.6% 483μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	84.8% 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	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	92% 1.2mg	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	248% 991μg	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% 15.5mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.35% 2.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	55.6% 556mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	47.3% 0.43mg	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	502% 40mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	53.8% 226mg	420mg per day for Men 19-50 years
Manganese	NA	225% 5.17mg	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	99% 696mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	32.7% 491mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.15% 5.38g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER, Toasted Multigrain Crisps Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 2.3 times more Vitamin B5 and 36.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 4.7 times more Vitamin A, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 500 calories of Oranges with Peel have 1.7 times more Calcium, 2.6 times more Potassium and 121.5 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 6.3 times more Iron, 2 times more Magnesium, 4 times more Phosphorus, 1.7 times more Selenium, 30.9 times more Sodium and 11.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain similar levels of Copper 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 1.2 times more Carbohydrate and 2.6 times more Fiber than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 7.5 times more Omega 6 and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps provide inadequate amounts of Omega 3 in 500 calories.