Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Oranges	Recommended Dietary Allowance
Energy	49% 1425kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	36% 46.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	51% 37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	18.3% 0.24mg	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	NA	29.8% 119μg	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	235% 211mg	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	8.2% 1.23mg	4.76% 0.71mg	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, dry	Oranges	Recommended Dietary Allowance
Calcium	318% 3179mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	20% 0.18mg	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	1476% 118mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	232% 5.35mg	4.3% 0.099mg	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	95% 663mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 8.5 times more Vitamin B1, 9.4 times more Vitamin B2, 21.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Oranges have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 20 times more Calcium, 4.7 times more Copper, 297.5 times more Iron, 4.5 times more Magnesium, 53.9 times more Manganese, 11.9 times more Phosphorus and 19.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.6 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 7.6 times more Energy, 12.3 times more Fat, 6.9 times more Omega 3, 44.5 times more Omega 6, 6.2 times more Carbohydrate, 1.8 times more Fiber and 12.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 18.3 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.