Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Oranges	Recommended Dietary Allowance
Energy	19% 550kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	90% 118g	130g per day for Men 19-50 years
Sugars	41% 30g	129% 94g	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	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	35% 19.5g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	46% 0.6mg	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	75% 300μg	75% 300μg	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	591% 532mg	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	2.67% 0.4mg	12% 1.8mg	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, microwaved, without salt	Oranges	Recommended Dietary Allowance
Calcium	126% 1260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	50% 0.45mg	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	610% 48.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	11% 0.25mg	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	40% 280mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.4% 865g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 2.9 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin B6, more Vitamin C and 4.5 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Raw Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw Oranges have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 3.2 times more Calcium, 48.8 times more Iron, 9.4 times more Manganese, 2 times more Phosphorus and 3.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.9 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Raw Oranges have similar amounts of Copper, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 10.2 times more Omega 6 and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.1 times more Sugars and 1.6 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 kg.