Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dryVS Navel Oranges

Weight per 500 calories

Cereals, whole wheat hot natural cereal, dry

146g

Navel Oranges

1020g

Cereals, whole wheat hot natural cereal, dry have 7 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, dry or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry

12%

83%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Cereals, whole wheat hot natural cereal, dryvs Navel 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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3%2.92g

Fat

1.58%1.53g

2.92 gvs1.53 g

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

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1.37%0.44g

Saturated Fat

0.54%0.17g

0.44 gvs0.17 g

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

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6.85%0.11g

Omega 3

5.74%0.092g

0.11 gvs0.092 g

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

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8.02%1.36g

Omega 6

1.4%0.23g

1.36 gvs0.23 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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84.6%110g

Carbohydrate

98%128g

110 gvs128 g

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

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0.85%0.61g

Sugars

120%86.7g

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

0.61 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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36.5%14g

Fiber

59%22.4g

14 gvs22.4 g

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

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29.2%16.4g

Protein

16.6%9.3g

16.4 gvs9.3 g

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

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Vitamins

Cereals, whole wheat hot natural cereal, dryvs Navel Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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48.7%0.58mg

Vitamin B1

58%0.69mg

Thiamine

0.58 mgvs0.69 mg

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

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33.7%0.44mg

Vitamin B2

40%0.52mg

Riboflavin

0.44 mgvs0.52 mg

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

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44.8%7.16mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

7.16 mgvs4.34 mg

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

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26.8%1.34mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

1.34 mgvs2.66 mg

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

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44%0.57mg

Vitamin B6

62%0.81mg

Pyridoxine

0.57 mgvs0.81 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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28.5%114μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

114 μgvs347 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

670%603mg

Ascorbic acid

0 mgvs603 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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12.8%1.9mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

1.9 mgvs1.53 mg

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

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2.92%3.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.5 μgvs0 μg

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

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Minerals

Cereals, whole wheat hot natural cereal, dryvs Navel Oranges

5.85%58.5mg

Calcium

44%439mg

58.5 mgvs439 mg

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

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74.4%0.67mg

Copper

44.2%0.4mg

0.67 mgvs0.4 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%4.96mg

Iron

16.6%1.33mg

4.96 mgvs1.33 mg

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

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42.5%178mg

Magnesium

26.7%112mg

178 mgvs112 mg

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

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203%4.68mg

Manganese

13%0.3mg

4.68 mgvs0.3 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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79%554mg

Phosphorus

33.5%235mg

554 mgvs235 mg

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

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16.7%569mg

Potassium

50%1694mg

569 mgvs1694 mg

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

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188%103μg

Selenium

0%0μg

103 μgvs0 μg

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

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0.19%2.92mg

Sodium

0.68%10.2mg

2.92 mgvs10.2 mg

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

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35.4%3.9mg

Zinc

7.42%0.82mg

3.9 mgvs0.82 mg

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

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0.39%14.5g

Water

23.7%877g

14.5 gvs877 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, whole wheat hot natural cereal, dry vs Navel Oranges:

Cereals, whole wheat hot natural cereal, dry have 1.7 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Cereals, whole wheat hot natural cereal, dry.
Both Cereals, whole wheat hot natural cereal, dry and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Cereals, whole wheat hot natural cereal, dry as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, whole wheat hot natural cereal, dry vs Navel Oranges:

Cereals, whole wheat hot natural cereal, dry have 1.7 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 15.8 times more Manganese, 2.4 times more Phosphorus, more Selenium and 4.8 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 7.5 times more Calcium, 3 times more Potassium and 60.6 times more Water than Cereals, whole wheat hot natural cereal, dry.

Comparison of macro-nutrients per 500 calories:

Cereals, whole wheat hot natural cereal, dry have 5.8 times more Omega 6 and 1.8 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 141.3 times more Sugars and 1.6 times more Fiber than Cereals, whole wheat hot natural cereal, dry.
Both Cereals, whole wheat hot natural cereal, dry and Raw Navel Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Cereals, whole wheat hot natural cereal, dry as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, whole wheat hot natural cereal, dryVS Cereals, whole wheat hot natural cereal, cooked with water, without saltNavel OrangesVS Cereals, whole wheat hot natural cereal, cooked with water, without saltCereals, whole wheat hot natural cereal, dryVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dryVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, dry or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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