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

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Navel Oranges	Recommended Dietary Allowance
Energy	49% 1425kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 17g	g per day for Men 19-50 years
Fiber	46% 17.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	318% 3179mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	232% 5.35mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	9.22% 341g	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 Navel Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.9 times more Vitamin B1, 7.4 times more Vitamin B2, 14.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.1 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel 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 and Raw Navel Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Navel 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 Navel Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 18.6 times more Calcium, 5.4 times more Copper, 228.8 times more Iron, 4.1 times more Magnesium, 46.4 times more Manganese, 7.3 times more Phosphorus and 16.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.5 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 Navel 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 7.3 times more Energy, 9.8 times more Fat, 5.3 times more Omega 3, 34.8 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 12.9 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 16.7 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.