Comparing Nutrients in 500 calories Oranges with Peel VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g

Cereals ready-to-eat, RALSTON Crispy Hexagons 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, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	88% 114g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0.091% 0.066g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	94% 35.7g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	245% 3.2mg	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	319% 1274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	398% 9.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	30.3% 27.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	76% 455IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	55.6% 556mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	19.2% 0.17mg	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	461% 37mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	5.03% 21mg	420mg per day for Men 19-50 years
Manganese	NA	37.5% 0.86mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	45.5% 682mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.15% 5.37g	3700g per day for Men 19-50 years

Oranges With Peel VS Cereals Ready-to-eat, RALSTON Crispy Hexagons Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 500 calories of Oranges with Peel have 8.6 times more Vitamin B5 and 20.6 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 500 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 16.1 times more Vitamin A, 3 times more Vitamin B1, 6.8 times more Vitamin B2, 8 times more Vitamin B3, 4.3 times more Vitamin B6, 5.4 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
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Oranges with Peel vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 500 calories of Oranges with Peel have 52.6 times more Calcium, 2.6 times more Copper, 5.3 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium, 1.9 times more Selenium and 121.6 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 500 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 5.8 times more Iron, 43 times more Sodium and 11.2 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 18 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Oranges with Peel and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.