Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	96% 125g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	NA	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	13% 5g	58% 22g	38g per day for Men 19-50 years
Protein	26% 14.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	42.5% 170μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Navel Oranges	Recommended Dietary Allowance
Calcium	89% 890mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	23.7% 946μg	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	499% 40mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	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	23% 160mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with 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, regular (10 minute), cooked with water, with salt vs Navel Oranges:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt has 1.4 times more Vitamin B3 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.8 times more Vitamin B2, 3.6 times more Vitamin B5, 5.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Navel Oranges provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Navel Oranges:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt has 2.1 times more Calcium, 30.7 times more Iron, more Selenium and 129 times more Sodium than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.2 times more Magnesium, 1.4 times more Phosphorus and 9.8 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Navel Oranges contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Selenium
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Raw Navel Oranges lack sufficient amounts of Manganese and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt has 1.6 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 283.3 times more Sugars and 4.4 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Navel Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Fiber
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.