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

Weight per 500 calories

• Snacks, KELLOGG, KELLOGG: 137g
• Valencia Oranges: 1020g

Snacks, KELLOGG, KELLOGG have 7.4 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Snacks, KELLOGG, KELLOGG or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.2% 12g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.98g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	44.5% 0.71g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	NA	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	92% 827μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Valencia Oranges	Recommended Dietary Allowance
Calcium	79% 789mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	12% 50.7mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	9.95% 338mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	14% 7.67μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.62% 23g	24% 881g	3700g per day for Men 19-50 years

Snacks, KELLOGG, KELLOGG VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, KELLOGG, KELLOGG or Valencia Oranges?

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

• 500 calories of Snacks, KELLOGG, KELLOGG have 6.8 times more Vitamin A, 1.8 times more Vitamin B1, 6.9 times more Vitamin B2, 9.4 times more Vitamin B3 and 3.9 times more Vitamin B6 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 4.6 times more Vitamin B5, 20.8 times more Vitamin B9 and 46.3 times more Vitamin C than Snacks, KELLOGG, KELLOGG.
• 500 calories of Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B9
• Both Snacks, KELLOGG, KELLOGG as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Snacks, KELLOGG, KELLOGG have 1.9 times more Calcium, 9.2 times more Iron, 5.8 times more Manganese, more Sodium and 11.7 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.9 times more Copper, 2 times more Magnesium, 5.4 times more Potassium and 38.5 times more Water than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Valencia Oranges contain similar levels of Phosphorus per 500 calories.
• 500 calories of Snacks, KELLOGG, KELLOGG lack sufficient amounts of Potassium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, KELLOGG, KELLOGG have 3.9 times more Fat, 4.4 times more Omega 3 and 12.3 times more Omega 6 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.3 times more Carbohydrate, 6.2 times more Fiber and 1.8 times more Protein than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Valencia Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6