Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with waterVS Valencia Oranges

Weight per 500 calories

Cereals, WHEATENA, cooked with water

893g

Valencia Oranges

1020g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, WHEATENA, cooked with water

13%

79%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cereals, WHEATENA, cooked with watervs 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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4.6%4.46g

Fat

3.16%3.06g

4.46 gvs3.06 g

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

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2.1%0.67g

Saturated Fat

1.1%0.36g

0.67 gvs0.36 g

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

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10.6%0.17g

Omega 3

10.2%0.16g

0.17 gvs0.16 g

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

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12.3%2.1g

Omega 6

2.64%0.45g

2.1 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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81%105g

Carbohydrate

93%121g

105 gvs121 g

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

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Sugars

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

NA 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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63.4%24g

Fiber

67%25.5g

24 gvs25.5 g

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

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32%18g

Protein

19%10.6g

18 gvs10.6 g

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

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Vitamins

Cereals, WHEATENA, cooked with watervs Valencia Oranges

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

NA μgvs122 μg

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

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7.44%0.089mg

Vitamin B1

74%0.89mg

Thiamine

0.089 mgvs0.89 mg

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

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13.7%0.18mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.18 mgvs0.41 mg

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

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30.7%4.9mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs2.8 mg

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

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7.5%0.38mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.38 mgvs2.55 mg

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

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13%0.17mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.17 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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15.6%62.5μg

Vitamin B9

99%398μg

Folates and Folic Acid

62.5 μgvs398 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Cereals, WHEATENA, cooked with watervs Valencia Oranges

71.4%714mg

Calcium

41%408mg

714 mgvs408 mg

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

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51.6%0.46mg

Copper

42%0.38mg

0.46 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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62.5%5mg

Iron

11.5%0.92mg

5 mgvs0.92 mg

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

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42.5%179mg

Magnesium

24.3%102mg

179 mgvs102 mg

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

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319%7.34mg

Manganese

10.2%0.23mg

7.34 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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76.5%536mg

Phosphorus

24.8%173mg

536 mgvs173 mg

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

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20.2%688mg

Potassium

53.7%1827mg

688 mgvs1827 mg

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

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Selenium

NA μgvsNA μg

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

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1.2%18mg

Sodium

0%0mg

18 mgvs0 mg

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

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56%6.16mg

Zinc

5.57%0.61mg

6.16 mgvs0.61 mg

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

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20.6%763g

Water

24%881g

763 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, WHEATENA, cooked with water vs Valencia Oranges:

Cereals, WHEATENA, cooked with water have 1.8 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 9.9 times more Vitamin B1, 2.3 times more Vitamin B2, 6.8 times more Vitamin B5, 3.8 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, WHEATENA, cooked with water vs Valencia Oranges:

Cereals, WHEATENA, cooked with water have 1.8 times more Calcium, 1.2 times more Copper, 5.4 times more Iron, 1.8 times more Magnesium, 31.3 times more Manganese, 3.1 times more Phosphorus and 10.1 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.7 times more Potassium than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water and Raw Valencia Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, WHEATENA, cooked with water have 4.7 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
Both Cereals, WHEATENA, cooked with water and Raw Valencia Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
Both Cereals, WHEATENA, cooked with water 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, WHEATENA, cooked with waterVS Cereals, whole wheat hot natural cereal, dryValencia OrangesVS Cereals, whole wheat hot natural cereal, dryCereals, WHEATENA, cooked with waterVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with waterVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: