Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Orange Juice

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 536g
• Canned Orange Juice: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	54% 70.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	77% 56g	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	21.4% 15.5g	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	% 0g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 26g	g per day for Men 19-50 years
Fiber	5.64% 2.14g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	15.8% 8.84g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	15.2% 0.2mg	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	35% 139μg	38.3% 153μg	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	213% 192mg	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	1.07% 0.16mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.53% 0.64μg	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	Canned Orange Juice	Recommended Dietary Allowance
Calcium	67% 670mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	315% 25mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	5.83% 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	20.7% 145mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	3.62% 123mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	NA	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	12.5% 463g	15% 560g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Orange Juice:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.5 times more Vitamin B3 than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain more Vitamin C and 7.9 times more Vitamin E 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 Canned Orange Juice provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Orange Juice:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 10.5 times more Calcium, 1.6 times more Copper, 39.4 times more Iron, 9.1 times more Manganese, 1.3 times more Phosphorus and 5.5 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.5 times more Magnesium and 9.5 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 Canned Orange Juice contain similar levels of Water per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 6.2 times more Omega 6 and 2 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 149.1 times more Sugars and more Fructose 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 Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber in 300 calories.