Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Navel Oranges

Weight per 100 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 179g
• Navel Oranges: 204g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	0.17% 0.13g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	6.33% 4.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 8.73g	g per day for Men 19-50 years
Fiber	1.88% 0.71g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.2% 0.098mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.02% 0.039mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.53% 0.059mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.4μg	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.36% 0.054mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Calcium	22.3% 223mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.84% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	105% 8.4mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	2.57% 0.059mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.9% 48.2mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	4.17% 154g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Navel Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.7 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 5.7 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Navel Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.5 times more Calcium, 31.6 times more Iron, 6.8 times more Manganese and 2.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Magnesium and 8.2 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Raw Navel Oranges have similar amounts of Copper, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 7.6 times more Omega 6 and 1.6 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Carbohydrate, 138.8 times more Sugars, more Fructose and 6.3 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Raw Navel Oranges have similar amounts of Energy and Omega 3 per 100 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.