Comparing Nutrients in 300 calories Florida Oranges VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Weight per 300 calories

• Florida Oranges: 652g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 8 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Florida Oranges	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	1.4% 1.37g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	58% 75.3g	47.7% 62g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	41% 15.7g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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

	Florida Oranges	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	28% 280mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	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	7.34% 0.59mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	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	11% 78.3mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	15.4% 568g	0.24% 8.84g	3700g per day for Men 19-50 years

Florida Oranges VS Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry Nutrients Per 300 Kcal

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

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

• 300 calories of Florida Oranges have more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and 13.2 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 1.3 times more Vitamin B3 than Raw Florida Oranges.
• Both Florida Oranges 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 A, Vitamin C and Vitamin E
• Both Raw Florida Oranges 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 Florida Oranges vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Florida Oranges have 1.5 times more Copper, 3 times more Magnesium, 11.3 times more Potassium and 64.3 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 1.8 times more Calcium, 39.5 times more Iron, 5 times more Selenium and 1.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain similar levels of Phosphorus per 300 calories.
• 300 calories of Florida Oranges 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 Florida Oranges have 1.2 times more Carbohydrate, 367.6 times more Sugars and 5.1 times more Fiber than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy per 300 calories.
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.