Comparing Nutrients in 300 calories Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Oranges

Weight per 300 calories

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 546g
• Oranges: 638g

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

Which food has more nutrients per 300 calories - Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	5.7% 4.15g	82.3% 59.7g	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	% 0.38g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.36g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.3% 0.69mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	29.5% 0.38mg	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	105% 420μg	48% 191μg	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	0% 0mg	377% 340mg	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	1.45% 0.22mg	7.66% 1.15mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Oranges	Recommended Dietary Allowance
Calcium	53% 529mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	32% 0.29mg	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	363% 29mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	6.94% 0.16mg	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	29% 202mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	3.7% 125mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	6.55% 98mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	12.8% 472g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Oranges:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin C and 5.3 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Oranges:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 2.1 times more Calcium, 45.5 times more Iron, 6.7 times more Manganese, 2.3 times more Phosphorus, 21.9 times more Selenium, more Sodium and 2.8 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Copper, 1.7 times more Magnesium and 9.2 times more Potassium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 5.6 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 14.4 times more Sugars and 3.5 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.