Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Valencia Oranges

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 83.6g
• Valencia Oranges: 612g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 7.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	9.68% 3.68g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	29.7% 0.39mg	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	NA	59.7% 239μg	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	330% 297mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Valencia Oranges	Recommended Dietary Allowance
Calcium	67% 669mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	25% 0.23mg	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	311% 25mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	8.95% 37.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	6.12% 0.14mg	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% 140mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.85mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Valencia Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.3 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin B5, 5 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Valencia Oranges:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2.7 times more Calcium, 45.1 times more Iron, 8 times more Manganese, 1.3 times more Phosphorus and 3.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Copper, 1.6 times more Magnesium, 8.7 times more Potassium and 55.4 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 300 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2.5 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Omega 3 and 4.2 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.