Comparing Nutrients in 300 calories Fresh Orange juice VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 300 calories

• Fresh Orange juice: 667g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 536g

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

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Fresh Orange juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	77.2% 56g	0.52% 0.38g	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	19.5% 14g	0% 0g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 0.38g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	15.8% 8.84g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	13.6% 0.18mg	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	50% 200μg	35% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	370% 333mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.78% 0.27mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	16.7% 1.33mg	315% 25mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	53% 1.2mg	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	16% 113mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	3.62% 123mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	16% 589g	12.5% 463g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Fresh Orange juice have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.7 times more Vitamin B3 than Raw Orange juice.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Fresh Orange juice have 1.3 times more Copper, 1.7 times more Magnesium, 10.8 times more Potassium and 1.3 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 9.1 times more Calcium, 18.9 times more Iron, 13 times more Manganese, 1.3 times more Phosphorus and 4.2 times more Zinc than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 149.3 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 5.6 times more Omega 6 and 1.9 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 6
• Both Raw Orange juice as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber in 300 calories.