Comparing Nutrients in 500 calories Valencia OrangesVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Weight per 500 calories

Valencia Oranges

1020g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

137g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 7.5 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

11%

80%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

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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3.16%3.06g

Fat

6.76%6.56g

3.06 gvs6.56 g

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

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1.1%0.36g

Saturated Fat

3.95%1.27g

0.36 gvs1.27 g

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

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10.2%0.16g

Omega 3

0.16 gvsNA g

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

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2.64%0.45g

Omega 6

0.45 gvsNA 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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93%121g

Carbohydrate

79.5%103g

121 gvs103 g

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

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Sugars

27.7%20g

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

NA gvs20 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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67%25.5g

Fiber

80%30.5g

25.5 gvs30.5 g

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

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19%10.6g

Protein

21.4%12g

10.6 gvs12 g

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

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Vitamins

Valencia Orangesvs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

13.6%122μg

Vitamin A

RAE, retinol activity equivalents

122 μgvsNA μg

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

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74%0.89mg

Vitamin B1

86.7%1.04mg

Thiamine

0.89 mgvs1.04 mg

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

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31.4%0.41mg

Vitamin B2

111%1.45mg

Riboflavin

0.41 mgvs1.45 mg

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

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17.5%2.8mg

Vitamin B3

106%17mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs17 mg

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

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51%2.55mg

Vitamin B5

Pantothenic acid

2.55 mgvsNA mg

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

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49.5%0.64mg

Vitamin B6

130%1.7mg

Pyridoxine

0.64 mgvs1.7 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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99%398μg

Vitamin B9

85%340μg

Folates and Folic Acid

398 μgvs340 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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550%495mg

Vitamin C

0.3%0.27mg

Ascorbic acid

495 mgvs0.27 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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Vitamin E

3.9%0.59mg

Tocopherols and Tocotrienols

NA mgvs0.59 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

Valencia Orangesvs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

41%408mg

Calcium

38%380mg

408 mgvs380 mg

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

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42%0.38mg

Copper

0.38 mgvsNA 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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11.5%0.92mg

Iron

161%13mg

0.92 mgvs13 mg

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

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24.3%102mg

Magnesium

29.6%124mg

102 mgvs124 mg

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

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10.2%0.23mg

Manganese

0.23 mgvsNA 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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24.8%173mg

Phosphorus

59.7%418mg

173 mgvs418 mg

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

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53.7%1827mg

Potassium

10.3%350mg

1827 mgvs350 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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0%0mg

Sodium

43%646mg

0 mgvs646 mg

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

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5.57%0.61mg

Zinc

25.3%2.8mg

0.61 mgvs2.8 mg

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

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24%881g

Water

0.28%10.3g

881 gvs10.3 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 Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

Raw Valencia Oranges have 1811.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 3.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

Raw Valencia Oranges have 5.2 times more Potassium and 85.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 14 times more Iron, 2.4 times more Phosphorus, more Sodium and 4.6 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 2.1 times more Fat than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Valencia Oranges as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesCereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Navel OrangesValencia OrangesVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryCereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: