Comparing Nutrients in 300 calories Canned Orange Juice VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Weight per 300 calories

• Canned Orange Juice: 638g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 7.9 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is high in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Canned Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	3.53% 0.6g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	77% 56g	0.22% 0.16g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	% 0.16g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	6.74% 0.088mg	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	38.3% 153μg	24.5% 98μg	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	213% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	6.4% 64mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	15% 560g	0.24% 8.84g	3700g per day for Men 19-50 years

Canned Orange Juice VS Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Canned Orange Juice have more Vitamin A, 2.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 14.3 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Canned Orange Juice have 2.9 times more Magnesium, 12.1 times more Potassium and 63.4 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 7.7 times more Calcium, 36.3 times more Iron, 25.4 times more Selenium and 2.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Selenium and Zinc
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 344.8 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.6 times more Fiber and 2 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.