Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 133g

Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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 WHOLE HEARTS oat cereal?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	82% 107g	130g per day for Men 19-50 years
Sugars	NA	39.5% 28.6g	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	32% 12g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	264% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	132% 21mg	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	162% 2.1mg	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	474% 1898μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	105% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.5% 7.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	55.6% 556mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	NA	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	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	24.4% 102mg	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	61% 428mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	22.2% 755mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	49% 737mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	144% 16mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.099% 3.66g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 500 calories of Oranges with Peel have 5.9 times more Vitamin C than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 500 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 4 times more Vitamin B1, 4.5 times more Vitamin B2, 5.3 times more Vitamin B3, 2.9 times more Vitamin B6, 8 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 WHOLE HEARTS oat cereal:

• 500 calories of Oranges with Peel have more Calcium, 2.1 times more Potassium and 178.6 times more Water than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 500 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 6.7 times more Iron, 2.5 times more Phosphorus, 46.4 times more Sodium and 18.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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 WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 3 times more Fiber than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.