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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt
12%
4%
84%
1 kg ▼

Macro Nutrients

16.2%470kcal
Energy
17.2%500kcal
470 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
2.16%2.1g
1.2 gvs2.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
1.03%0.33g
0.15 gvs0.33 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g
Omega 3
7.5%0.12g
0.07 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.06%0.18g
Omega 6
6.06%1.03g
0.18 gvs1.03 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%118g
Carbohydrate
82%107g
118 gvs107 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
129%94g
Sugars
0.41%0.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
94 gvs0.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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63%24g
Fiber
13%5g
24 gvs5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
16.8%9.4g
Protein
26%14.6g
9.4 gvs14.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

12.2%110μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
110 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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72.5%0.87mg
Vitamin B1
58.3%0.7mg
Thiamine
0.87 mgvs0.7 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B2
21.5%0.28mg
Riboflavin
0.4 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.82mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
2.82 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg
Vitamin B5
14.4%0.72mg
Pantothenic acid
2.5 mgvs0.72 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B6
11.5%0.15mg
Pyridoxine
0.6 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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75%300μg
Vitamin B9
42.5%170μg
Folates and Folic Acid
300 μgvs170 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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591%532mg
Vitamin C
0%0mg
Ascorbic acid
532 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.8mg
Vitamin E
1.33%0.2mg
Tocopherols and Tocotrienols
1.8 mgvs0.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0.83%1μg
Phytomenadione or phylloquinone
0 μgvs1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40%400mg
Calcium
89%890mg
400 mgvs890 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50%0.45mg
Copper
45.6%0.41mg
0.45 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
23.7%946μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs946 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.5%1mg
Iron
499%40mg
1 mgvs40 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
12%50mg
100 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg
Manganese
0.43%0.01mg
0.25 mgvs0.01 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%140mg
Phosphorus
23%160mg
140 mgvs160 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.2%1810mg
Potassium
5%170mg
1810 mgvs170 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
51%28μg
5 μgvs28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
86%1290mg
0 mgvs1290 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.36%0.7mg
Zinc
12%1.3mg
0.7 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%868g
Water
23.6%871g
868 gvs871 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Oranges vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:
Comparing minerals per 1 kilogram for Oranges vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: