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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Oranges with Peel	Recommended Dietary Allowance
Energy	18% 520kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	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	77.7% 101g	119% 155g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	% 0.7g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	118% 45g	38g per day for Men 19-50 years
Protein	33.6% 19g	23.2% 13g	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	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	72.5% 0.87mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.4% 3.12mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	80% 320μg	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	4% 0.6mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	131% 1310mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	623% 49.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	81.4% 570mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	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	30% 450mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.5% 871g	22.2% 823g	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 Oranges with Peel 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 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Oranges with Peel :

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 1.4 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.8 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 Oranges with Peel provide similar amounts of Vitamin B1, 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

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

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 1.9 times more Calcium, 6.2 times more Iron, 2.6 times more Phosphorus, 22.5 times more Sodium and 2.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Magnesium and 7.5 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 Oranges with Peel contain similar levels of Copper and 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 Oranges with Peel lack sufficient amounts of 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 1.4 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Carbohydrate and 6.4 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy and Fiber
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.