Comparing Nutrients in 500 calories Snacks, KELLOGG, KELLOGG VS Oranges

Weight per 500 calories

• Snacks, KELLOGG, KELLOGG: 137g
• Oranges: 1064g

Snacks, KELLOGG, KELLOGG have 7.8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, KELLOGG, KELLOGG or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.2% 12g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.98g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	44.5% 0.71g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	96% 125g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	137% 99g	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	17.4% 12.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	67% 25.5g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Oranges	Recommended Dietary Allowance
Vitamin A	92% 827μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	49% 0.64mg	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	4.8% 19μg	79.8% 319μg	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	12% 10.7mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.27mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Oranges	Recommended Dietary Allowance
Calcium	79% 789mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	53% 0.48mg	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	105% 8.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	12% 50.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	11.6% 0.27mg	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	26.2% 184mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.95% 338mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	14% 7.67μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.18mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.62% 23g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, KELLOGG, KELLOGG vs Oranges:

• Snacks, KELLOGG, KELLOGG have 7.1 times more Vitamin A, 1.7 times more Vitamin B1, 6.7 times more Vitamin B2, 8.8 times more Vitamin B3, 3.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.8 times more Vitamin B5, 16.6 times more Vitamin B9, 53 times more Vitamin C and 1.5 times more Vitamin E than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, KELLOGG, KELLOGG vs Oranges:

• Snacks, KELLOGG, KELLOGG have 1.9 times more Calcium, 7.9 times more Iron, 5.1 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Selenium, more Sodium and 9.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Copper, 2.1 times more Magnesium, 5.7 times more Potassium and 40.3 times more Water than Snacks, KELLOGG, KELLOGG.

Comparison of macro-nutrients per 500 calories:

• Snacks, KELLOGG, KELLOGG have 9.3 times more Fat, 12.4 times more Saturated Fat, 9.6 times more Omega 3 and 28.8 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 2.5 times more Sugars, 6.2 times more Fiber and 1.7 times more Protein than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.