Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Valencia Oranges

Weight per 500 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

132g

Valencia Oranges

1020g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 7.7 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, POST, GREAT GRAINS, Raisin, Date & Pecan or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs 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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9.7%9.4g

Fat

3.16%3.06g

9.4 gvs3.06 g

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

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3.3%1.06g

Saturated Fat

1.1%0.36g

1.06 gvs0.36 g

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

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9.5%0.15g

Omega 3

10.2%0.16g

0.15 gvs0.16 g

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

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15.4%2.63g

Omega 6

2.64%0.45g

2.63 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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75.6%98g

Carbohydrate

93%121g

98 gvs121 g

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

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44%32g

Sugars

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

32 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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32.4%12.3g

Fiber

67%25.5g

12.3 gvs25.5 g

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

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18.7%10.4g

Protein

19%10.6g

10.4 gvs10.6 g

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

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Vitamins

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Valencia Oranges

60%538μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

538 μgvs122 μg

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

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77%0.93mg

Vitamin B1

74%0.89mg

Thiamine

0.93 mgvs0.89 mg

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

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81.4%1.06mg

Vitamin B2

31.4%0.41mg

Riboflavin

1.06 mgvs0.41 mg

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

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75.2%12mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

12 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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92%1.2mg

Vitamin B6

49.5%0.64mg

Pyridoxine

1.2 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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60%241μg

Vitamin B9

99%398μg

Folates and Folic Acid

241 μgvs398 μg

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

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149%3.57μg

Vitamin B12

0%0μg

Cobalamin

3.57 μgvs0 μg

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

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0.73%0.66mg

Vitamin C

550%495mg

Ascorbic acid

0.66 mgvs495 mg

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

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16%97IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

97 IUvs0 IU

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

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5.03%0.75mg

Vitamin E

Tocopherols and Tocotrienols

0.75 mgvsNA mg

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

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2.87%3.44μg

Vitamin K

Phytomenadione or phylloquinone

3.44 μgvsNA μg

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

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Minerals

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Valencia Oranges

5.16%51.6mg

Calcium

41%408mg

51.6 mgvs408 mg

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

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58.8%0.53mg

Copper

42%0.38mg

0.53 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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271%21.7mg

Iron

11.5%0.92mg

21.7 mgvs0.92 mg

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

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27.4%115mg

Magnesium

24.3%102mg

115 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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48%335mg

Phosphorus

24.8%173mg

335 mgvs173 mg

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

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14.7%500mg

Potassium

53.7%1827mg

500 mgvs1827 mg

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

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73%40.2μg

Selenium

40.2 μgvsNA μg

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

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21.8%327mg

Sodium

0%0mg

327 mgvs0 mg

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

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26.5%2.9mg

Zinc

5.57%0.61mg

2.9 mgvs0.61 mg

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

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0.3%11.2g

Water

24%881g

11.2 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, POST, GREAT GRAINS, Raisin, Date & Pecan vs Valencia Oranges:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 4.4 times more Vitamin A, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Vitamin B9 and 748.3 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Valencia Oranges:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.4 times more Copper, 23.6 times more Iron, 1.9 times more Phosphorus, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 7.9 times more Calcium, 3.7 times more Potassium and 78.4 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Raw Valencia Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 3.1 times more Fat and 5.8 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Fiber than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Raw Valencia Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkValencia OrangesVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: