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

Weight per 300 calories

• Chilled Orange Juice: 612g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 7.6 times more energy per unit of mass than Chilled Orange Juice from Concentrate, which is high in comparison to other foods. Chilled Orange Juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Chilled 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	0.76% 0.73g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	54.3% 70.7g	47.7% 62g	130g per day for Men 19-50 years
Sugars	70% 51g	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	19% 13.7g	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	% 12.7g	NA	g per day for Men 19-50 years
Sucrose	% 24.6g	% 0.16g	g per day for Men 19-50 years
Fiber	4.83% 1.84g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	7.43% 4.16g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	1.36% 12.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	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	29% 116μg	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	229% 206mg	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	8.16% 1.22mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	6.73% 67.3mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	18.6% 0.17mg	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	9.95% 0.8mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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% 104mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.2mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	14.4% 534g	0.24% 8.84g	3700g per day for Men 19-50 years

Chilled 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 - Chilled Orange Juice or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

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

• 300 calories of Chilled Orange Juice have 1.5 times more Vitamin B2, 2.8 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and 13.7 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 1.4 times more Vitamin B1 and 2 times more Vitamin B3 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Chilled Orange Juice from Concentrate as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Chilled Orange Juice have 1.5 times more Copper, 3.1 times more Magnesium, 11.2 times more Potassium and 60.4 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 7.3 times more Calcium, 29.1 times more Iron, 26.5 times more Selenium and 1.7 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain similar levels of Phosphorus per 300 calories.
• 300 calories of Chilled 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 Chilled Orange Juice have 313.7 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 1.7 times more Fiber and 2 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled 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 Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.