Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Valencia Oranges

Weight per 500 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

146g

Valencia Oranges

1020g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 7 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.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.8%2.73g

Fat

3.16%3.06g

2.73 gvs3.06 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.94%0.62g

Saturated Fat

1.1%0.36g

0.62 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.67%0.091g

Omega 3

10.2%0.16g

0.091 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.28%1.24g

Omega 6

2.64%0.45g

1.24 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%118g

Carbohydrate

93%121g

118 gvs121 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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66.6%48.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

48.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.2%15g

Fiber

67%25.5g

15 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

19%10.6g

11 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Valencia Oranges

41%370μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

370 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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76.8%0.92mg

Vitamin B1

74%0.89mg

Thiamine

0.92 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg

Vitamin B2

31.4%0.41mg

Riboflavin

1.05 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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77.4%12.4mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

12.4 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

51%2.55mg

Pantothenic acid

NA mgvs2.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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96%1.24mg

Vitamin B6

49.5%0.64mg

Pyridoxine

1.24 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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124%496μg

Vitamin B9

99%398μg

Folates and Folic Acid

496 μgvs398 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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154%3.7μg

Vitamin B12

0%0μg

Cobalamin

3.7 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

550%495mg

Ascorbic acid

0 mgvs495 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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25%149IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

149 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.75%0.26mg

Vitamin E

Tocopherols and Tocotrienols

0.26 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.37%0.44μg

Vitamin K

Phytomenadione or phylloquinone

0.44 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Valencia Oranges

4.82%48.2mg

Calcium

41%408mg

48.2 mgvs408 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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82.5%0.74mg

Copper

42%0.38mg

0.74 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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279%22.3mg

Iron

11.5%0.92mg

22.3 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.3%199mg

Magnesium

24.3%102mg

199 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

10.2%0.23mg

NA mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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71%496mg

Phosphorus

24.8%173mg

496 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.5%798mg

Potassium

53.7%1827mg

798 mgvs1827 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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103%56.4μg

Selenium

56.4 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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45.4%681mg

Sodium

0%0mg

681 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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84.5%9.3mg

Zinc

5.57%0.61mg

9.3 mgvs0.61 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g

Water

24%881g

11 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Valencia Oranges:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3 times more Vitamin A, 2.6 times more Vitamin B2, 4.4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Valencia Oranges:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2 times more Copper, 24.3 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, more Sodium and 15.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8.5 times more Calcium, 2.3 times more Potassium and 80.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2.8 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.8 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealValencia OrangesVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: