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

Weight per 100 calories

• Fresh Orange juice: 222g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 179g

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

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Fresh Orange juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	1.53% 0.024g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	15.3% 20g	130g per day for Men 19-50 years
Sugars	25.7% 18.7g	0.17% 0.13g	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	6.5% 4.7g	0% 0g	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	% 4.02g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.2g	% 0.13g	g per day for Men 19-50 years
Fiber	1.17% 0.44g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	2.78% 1.56g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	2.47% 22.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	8.2% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	4.53% 0.059mg	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	16.7% 66.7μg	11.6% 46.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	123% 111mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.59% 0.089mg	0.36% 0.054mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	2.44% 24.4mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	8.33% 0.075mg	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	5.56% 0.44mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	5.82% 24.4mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	1.35% 0.031mg	17.6% 0.41mg	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	5.4% 37.8mg	6.9% 48.2mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	NA	55μg per day for Men 19-50 years
Sodium	0.15% 2.22mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	4.22% 0.46mg	11mg per day for Men 19-50 years
Water	5.3% 196g	4.17% 154g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Fresh Orange juice have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.7 times more Vitamin B3 than Raw Orange juice.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Fresh Orange juice have 1.3 times more Copper, 1.7 times more Magnesium, 10.8 times more Potassium and 1.3 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 9.1 times more Calcium, 18.9 times more Iron, 13 times more Manganese, 1.3 times more Phosphorus and 4.2 times more Zinc than Raw Orange juice.
• 100 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fresh Orange juice have 149.3 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 5.6 times more Omega 6 and 1.9 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Fresh Orange juice provide inadequate amounts of Omega 6
• Both Raw Orange juice as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber in 100 calories.