Comparing Nutrients in 1 pound Oranges with Peel VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	NA	0.19% 0.14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	4.54% 0.059mg	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	34% 136μg	13.6% 54.4μg	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	358% 322mg	0% 0mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.6% 424μg	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	45.4% 3.63mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	14.3% 100mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	2.13% 72.6mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10% 373g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 1 pound of Oranges with Peel has 1.8 times more Vitamin B1, 2 times more Vitamin B2, 4.6 times more Vitamin B5, 7.2 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 1 pound of Oranges with Peel has 1.4 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus and 12.3 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contains 4.7 times more Iron and 4 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain similar levels of Calcium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium and Potassium
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.3 times more Energy, 1.5 times more Carbohydrate and 9 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt offer comparable quantities of Protein per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy and Fiber
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.