Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Oranges with Peel	Recommended Dietary Allowance
Energy	124% 3590kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	119% 155g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	NA	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	% 4.1g	NA	g per day for Men 19-50 years
Fiber	116% 44g	118% 45g	38g per day for Men 19-50 years
Protein	210% 118g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	617% 7.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	380% 60.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	71.5% 0.93mg	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	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Oranges with Peel	Recommended Dietary Allowance
Calcium	801% 8010mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	63.3% 0.57mg	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	3719% 298mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	586% 13.5mg	NA	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	239% 1670mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.1% 114g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Oranges with Peel :

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 7.4 times more Vitamin B1, 7.5 times more Vitamin B2, 12.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Oranges with Peel :

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 11.4 times more Calcium, 3.7 times more Copper, 37.2 times more Iron, 3.2 times more Magnesium, 7.6 times more Phosphorus and 12.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Potassium and 7.2 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 5.7 times more Energy, 3 times more Omega 3, 18.2 times more Omega 6, 4.7 times more Carbohydrate and 9.1 times more Protein than Oranges with Peel .
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6