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

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 83.6g
• Oranges with Peel: 476g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 5.7 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.23% 0.21g	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	56.8% 74g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	67% 669mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	8.95% 37.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	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% 105mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.85mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	10.6% 392g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Dry VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Oranges with Peel ?

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

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin B6 and Vitamin C

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

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2 times more Calcium, 6.5 times more Iron, 1.3 times more Phosphorus and 2.2 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.5 times more Copper, 1.8 times more Magnesium, 7.4 times more Potassium and 41.1 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry lack sufficient amounts of Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.6 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 5.8 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.