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

Weight per 300 calories

• Valencia Oranges: 612g
• 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.

Which food has more nutrients per 300 calories - Valencia Oranges or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Valencia Oranges	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	1.9% 1.84g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	56% 72.8g	46% 59.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	15.8% 8.84g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	6.9% 0.55mg	315% 25mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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	15% 104mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	3.62% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	14.3% 529g	12.5% 463g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 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 Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.7 times more Vitamin B3 than Raw Valencia Oranges.

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

• Raw Valencia Oranges have 1.4 times more Magnesium and 8.9 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.7 times more Calcium, 45.7 times more Iron, 8.6 times more Manganese, 1.4 times more Phosphorus and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 2 times more Omega 3, 1.2 times more Carbohydrate and 7.1 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 4 times more Omega 6 and 1.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.