Comparing Nutrients in 500 calories Rice and Wheat cereal barVS Valencia Oranges

Weight per 500 calories

Rice and Wheat cereal bar

122g

Valencia Oranges

1020g

Rice and Wheat cereal bar has 8.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Rice and Wheat cereal bar

20%

71%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Rice and Wheat cereal barvs 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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11.5%11g

Fat

3.16%3.06g

11 gvs3.06 g

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

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0%0g

Saturated Fat

1.1%0.36g

0 gvs0.36 g

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

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6.27%0.1g

Omega 3

10.2%0.16g

0.1 gvs0.16 g

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

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14%2.4g

Omega 6

2.64%0.45g

2.4 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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68.4%89g

Carbohydrate

93%121g

89 gvs121 g

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

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53.6%39g

Sugars

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

39 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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5.8%2.2g

Fiber

67%25.5g

2.2 gvs25.5 g

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

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20%11g

Protein

19%10.6g

11 gvs10.6 g

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

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Vitamins

Rice and Wheat cereal barvs Valencia 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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69.5%0.83mg

Vitamin B1

74%0.89mg

Thiamine

0.83 mgvs0.89 mg

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

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72.7%0.94mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.94 mgvs0.41 mg

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

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69.5%11mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

11 mgvs2.8 mg

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

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1.56%0.078mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.078 mgvs2.55 mg

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

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85.5%1.1mg

Vitamin B6

49.5%0.64mg

Pyridoxine

1.1 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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4.6%18.3μg

Vitamin B9

99%398μg

Folates and Folic Acid

18.3 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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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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24%3.6mg

Vitamin E

Tocopherols and Tocotrienols

3.6 mgvsNA mg

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

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1.22%1.47μg

Vitamin K

Phytomenadione or phylloquinone

1.47 μgvsNA μg

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

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Minerals

Rice and Wheat cereal barvs Valencia Oranges

3.8%38mg

Calcium

41%408mg

38 mgvs408 mg

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

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25%0.23mg

Copper

42%0.38mg

0.23 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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39%3.13mg

Iron

11.5%0.92mg

3.13 mgvs0.92 mg

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

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13.4%56.2mg

Magnesium

24.3%102mg

56.2 mgvs102 mg

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

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74.8%1.72mg

Manganese

10.2%0.23mg

1.72 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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23.8%166mg

Phosphorus

24.8%173mg

166 mgvs173 mg

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

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5.14%175mg

Potassium

53.7%1827mg

175 mgvs1827 mg

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

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55.3%30.4μg

Selenium

30.4 μgvsNA μg

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

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35%523mg

Sodium

0%0mg

523 mgvs0 mg

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

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19.8%2.18mg

Zinc

5.57%0.61mg

2.18 mgvs0.61 mg

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

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0.25%9.17g

Water

24%881g

9.17 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 Rice and Wheat cereal bar vs Valencia Oranges:

Rice and Wheat cereal bar has 2.3 times more Vitamin B2, 4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 32.6 times more Vitamin B5, 21.7 times more Vitamin B9 and more Vitamin C than Rice and Wheat cereal bar.
Both Rice and Wheat cereal bar and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.
Both Rice and Wheat cereal bar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rice and Wheat cereal bar vs Valencia Oranges:

Rice and Wheat cereal bar has 3.4 times more Iron, 7.3 times more Manganese, more Sodium and 3.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 10.8 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium, 10.4 times more Potassium and 96.1 times more Water than Rice and Wheat cereal bar.
Both Rice and Wheat cereal bar and Raw Valencia Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rice and Wheat cereal bar has 3.6 times more Fat and 5.4 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Omega 3, 1.4 times more Carbohydrate and 11.6 times more Fiber than Rice and Wheat cereal bar.
Both Rice and Wheat cereal bar and Raw Valencia Oranges have similar amounts of Energy and Protein per 500 kcal.
Both Rice and Wheat cereal bar as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rice and Wheat cereal barVS Cereals ready-to-eat, QUAKER, Christmas CrunchValencia OrangesVS Cereals ready-to-eat, QUAKER, Christmas CrunchRice and Wheat cereal barVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Rice and Wheat cereal barVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: