Comparing Nutrients in 500 calories OrangesVS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 500 calories

Oranges

1064g

Cereals ready-to-eat, RALSTON CRISP RICE

131g

Cereals ready-to-eat, RALSTON CRISP RICE have 8.1 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Cereals ready-to-eat, RALSTON CRISP RICE?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cereals ready-to-eat, RALSTON CRISP RICE

90%

500 kcal ▼

Macro Nutrients

Orangesvs Cereals ready-to-eat, RALSTON CRISP RICE

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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1.3%1.28g

Fat

1.7%1.64g

1.28 gvs1.64 g

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

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0.5%0.16g

Saturated Fat

1.47%0.47g

0.16 gvs0.47 g

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

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4.65%0.074g

Omega 3

0%0g

0.074 gvs0 g

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

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1.13%0.19g

Omega 6

2.25%0.38g

0.19 gvs0.38 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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96%125g

Carbohydrate

86.6%113g

125 gvs113 g

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

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137%99g

Sugars

22%16g

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

99 gvs16 g

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

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Fructose

1.1%0.8g

≤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 gvs0.8 g

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

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Glucose

%0.86g

NA gvs0.86 g

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

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Sucrose

%13.4g

NA gvs13.4 g

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

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67%25.5g

Fiber

2.4%0.91g

25.5 gvs0.91 g

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

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18%10g

Protein

15.6%8.73g

10 gvs8.73 g

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

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Vitamins

Orangesvs Cereals ready-to-eat, RALSTON CRISP RICE

13%117μg

Vitamin A

165%1483μg

RAE, retinol activity equivalents

117 μgvs1483 μg

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

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77%0.93mg

Vitamin B1

223%2.68mg

Thiamine

0.93 mgvs2.68 mg

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

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32.7%0.43mg

Vitamin B2

129%1.7mg

Riboflavin

0.43 mgvs1.7 mg

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

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18.8%3mg

Vitamin B3

236%38mg

Niacin, nicotinic acid, niacinamide

3 mgvs38 mg

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

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53%2.66mg

Vitamin B5

8.28%0.41mg

Pantothenic acid

2.66 mgvs0.41 mg

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

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49%0.64mg

Vitamin B6

195%2.53mg

Pyridoxine

0.64 mgvs2.53 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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79.8%319μg

Vitamin B9

198%791μg

Folates and Folic Acid

319 μgvs791 μg

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

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0%0μg

Vitamin B12

296%7.1μg

Cobalamin

0 μgvs7.1 μg

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

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629%566mg

Vitamin C

94%84.2mg

Ascorbic acid

566 mgvs84.2 mg

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

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0%0IU

Vitamin D

66%396IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs396 IU

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

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12.8%1.9mg

Vitamin E

0.52%0.078mg

Tocopherols and Tocotrienols

1.9 mgvs0.078 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Orangesvs Cereals ready-to-eat, RALSTON CRISP RICE

42.6%426mg

Calcium

0.65%6.53mg

426 mgvs6.53 mg

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

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53%0.48mg

Copper

21.6%0.19mg

0.48 mgvs0.19 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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13.3%1.06mg

Iron

534%42.7mg

1.06 mgvs42.7 mg

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

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25.3%106mg

Magnesium

7.15%30mg

106 mgvs30 mg

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

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11.6%0.27mg

Manganese

62.4%1.44mg

0.27 mgvs1.44 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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21.3%149mg

Phosphorus

18.3%128mg

149 mgvs128 mg

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

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56.6%1926mg

Potassium

4.07%138mg

1926 mgvs138 mg

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

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9.67%5.3μg

Selenium

42.7%23.5μg

5.3 μgvs23.5 μg

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

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0%0mg

Sodium

47.4%711mg

0 mgvs711 mg

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

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6.77%0.74mg

Zinc

15.4%1.7mg

0.74 mgvs1.7 mg

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

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25%923g

Water

0.13%4.73g

923 gvs4.73 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 Oranges vs Cereals ready-to-eat, RALSTON CRISP RICE:

Raw Oranges have 6.4 times more Vitamin B5, 6.7 times more Vitamin C and 24.4 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
While Cereals ready-to-eat, RALSTON CRISP RICE contain 12.7 times more Vitamin A, 2.9 times more Vitamin B1, 4 times more Vitamin B2, 12.6 times more Vitamin B3, 4 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
Both Raw Oranges as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Cereals ready-to-eat, RALSTON CRISP RICE:

Raw Oranges have 65.2 times more Calcium, 2.5 times more Copper, 3.5 times more Magnesium, 13.9 times more Potassium and 195.3 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
While Cereals ready-to-eat, RALSTON CRISP RICE contain 40.2 times more Iron, 5.4 times more Manganese, 4.4 times more Selenium, more Sodium and 2.3 times more Zinc than Raw Oranges.
Both Raw Oranges and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 6.3 times more Sugars and 27.9 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Raw Oranges and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Oranges as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesCereals ready-to-eat, RALSTON CRISP RICEVS Valencia OrangesOrangesVS POST Bran FlakesCereals ready-to-eat, RALSTON CRISP RICEVS POST Bran Flakes

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Cereals ready-to-eat, RALSTON CRISP RICE

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Cereals ready-to-eat, RALSTON CRISP RICE?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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