Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Energy	8.76% 254kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	43.8% 57g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 19.4g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	27.6% 0.36mg	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	29.5% 118μg	38.6% 154μg	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	298% 268mg	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	0.91% 0.14mg	4.54% 0.68mg	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, 1 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Calcium	56.7% 567mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19.7% 0.18mg	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	266% 21.3mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	5.7% 0.13mg	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	17.5% 122mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Navel Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Navel Oranges:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt has 2 times more Vitamin B3 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Navel Oranges provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Navel Oranges have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Navel Oranges:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt has 2.9 times more Calcium, 36.2 times more Iron, 7.8 times more Manganese and 3.3 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.4 times more Magnesium and 7.2 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Navel Oranges contain similar levels of Copper, Phosphorus and Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt has 1.8 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 121.4 times more Sugars, more Fructose and 5.5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Navel Oranges offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.