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

Weight per 500 calories

Valencia Oranges

1020g

Cereals ready-to-eat, RALSTON CRISP RICE

131g

Cereals ready-to-eat, RALSTON CRISP RICE have 7.8 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 ready-to-eat, RALSTON CRISP RICE?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cereals ready-to-eat, RALSTON CRISP RICE

90%

500 kcal ▼

Macro Nutrients

Valencia 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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3.16%3.06g

Fat

1.7%1.64g

3.06 gvs1.64 g

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

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1.1%0.36g

Saturated Fat

1.47%0.47g

0.36 gvs0.47 g

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

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10.2%0.16g

Omega 3

0%0g

0.16 gvs0 g

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

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2.64%0.45g

Omega 6

2.25%0.38g

0.45 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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93%121g

Carbohydrate

86.6%113g

121 gvs113 g

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

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Sugars

22%16g

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

NA 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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19%10.6g

Protein

15.6%8.73g

10.6 gvs8.73 g

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

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Vitamins

Valencia Orangesvs Cereals ready-to-eat, RALSTON CRISP RICE

13.6%122μg

Vitamin A

165%1483μg

RAE, retinol activity equivalents

122 μgvs1483 μg

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

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74%0.89mg

Vitamin B1

223%2.68mg

Thiamine

0.89 mgvs2.68 mg

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

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31.4%0.41mg

Vitamin B2

129%1.7mg

Riboflavin

0.41 mgvs1.7 mg

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

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17.5%2.8mg

Vitamin B3

236%38mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs38 mg

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

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51%2.55mg

Vitamin B5

8.28%0.41mg

Pantothenic acid

2.55 mgvs0.41 mg

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

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49.5%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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99%398μg

Vitamin B9

198%791μg

Folates and Folic Acid

398 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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550%495mg

Vitamin C

94%84.2mg

Ascorbic acid

495 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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Vitamin E

0.52%0.078mg

Tocopherols and Tocotrienols

NA mgvs0.078 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Valencia Orangesvs Cereals ready-to-eat, RALSTON CRISP RICE

41%408mg

Calcium

0.65%6.53mg

408 mgvs6.53 mg

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

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42%0.38mg

Copper

21.6%0.19mg

0.38 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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11.5%0.92mg

Iron

534%42.7mg

0.92 mgvs42.7 mg

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

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24.3%102mg

Magnesium

7.15%30mg

102 mgvs30 mg

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

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10.2%0.23mg

Manganese

62.4%1.44mg

0.23 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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24.8%173mg

Phosphorus

18.3%128mg

173 mgvs128 mg

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

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53.7%1827mg

Potassium

4.07%138mg

1827 mgvs138 mg

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

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Selenium

42.7%23.5μg

NA 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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5.57%0.61mg

Zinc

15.4%1.7mg

0.61 mgvs1.7 mg

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

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24%881g

Water

0.13%4.73g

881 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 Valencia Oranges vs Cereals ready-to-eat, RALSTON CRISP RICE:

Raw Valencia Oranges have 6.2 times more Vitamin B5 and 5.9 times more Vitamin C than Cereals ready-to-eat, RALSTON CRISP RICE.
While Cereals ready-to-eat, RALSTON CRISP RICE contain 12.1 times more Vitamin A, 3 times more Vitamin B1, 4.1 times more Vitamin B2, 13.5 times more Vitamin B3, 3.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

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

Raw Valencia Oranges have 62.5 times more Calcium, 1.9 times more Copper, 3.4 times more Magnesium, 1.4 times more Phosphorus, 13.2 times more Potassium and 186.4 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
While Cereals ready-to-eat, RALSTON CRISP RICE contain 46.5 times more Iron, 6.1 times more Manganese, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have more Omega 3, 27.9 times more Fiber and 1.2 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
Both Raw Valencia Oranges and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: