Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Canned Orange Juice

Weight per 100 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 179g
• Canned Orange Juice: 213g

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

Discover which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18% 23.4g	130g per day for Men 19-50 years
Sugars	0.17% 0.13g	25.7% 18.6g	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	7.13% 5.17g	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	% 4.83g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 8.64g	g per day for Men 19-50 years
Fiber	3.3% 1.25g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	2.13% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	3.44% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.54% 0.48mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	5.07% 0.066mg	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	13% 51.8μg	12.8% 51μg	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	71% 64mg	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	0.48% 0.071mg	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.18% 0.21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	18.6% 186mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	5.2% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.66% 66.6μg	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	91% 7.3mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	1.94% 0.045mg	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	12% 84mg	5.17% 36mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	NA	0.39% 0.21μg	55μg per day for Men 19-50 years
Sodium	4.05% 60.7mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.57% 0.39mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	4.16% 154g	5.04% 187g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Canned Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Canned Orange Juice?

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Orange Juice:

• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2 times more Vitamin B1, 2.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.2 times more Vitamin B5 than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain more Vitamin C and 6 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Orange Juice provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Orange Juice:

• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 8.7 times more Calcium, 1.4 times more Copper, 34.3 times more Iron, 7.5 times more Manganese, 2.3 times more Phosphorus, 7.1 times more Sodium and 4.6 times more Zinc than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 1.7 times more Magnesium and 9.5 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Orange Juice contain similar levels of Water per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2 times more Fiber and 1.8 times more Protein than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 149.1 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.