Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Navel Oranges	Recommended Dietary Allowance
Energy	18% 520kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	96% 125g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 42.8g	g per day for Men 19-50 years
Fiber	18.4% 7g	58% 22g	38g per day for Men 19-50 years
Protein	33.6% 19g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.4% 3.12mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	60.8% 0.79mg	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	80% 320μg	85% 340μg	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	657% 591mg	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	4% 0.6mg	10% 1.5mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Navel Oranges	Recommended Dietary Allowance
Calcium	131% 1310mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	43.3% 0.39mg	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	623% 49.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	12.6% 0.29mg	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	81.4% 570mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.5% 871g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Navel Oranges:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 1.3 times more Vitamin B1 and 1.7 times more Vitamin B3 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Navel Oranges provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Raw Navel Oranges have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Navel Oranges:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 3 times more Calcium, 1.3 times more Copper, 38.3 times more Iron, 7.8 times more Manganese, 2.5 times more Phosphorus, 45 times more Sodium and 3.3 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Magnesium and 6.4 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 2.1 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 25 times more Sugars, more Fructose and 3.1 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Navel Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Fiber
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.