Comparing Nutrients in 300 calories Navel Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Weight per 300 calories

• Navel Oranges: 612g
• Cereals, CREAM OF WHEAT, 2 1/2 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 - Navel Oranges or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Navel Oranges	Cereals, CREAM OF WHEAT, 2 1/2 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	0.95% 0.92g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.03% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	48.4% 63g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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% 13.8g	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	% 26.2g	% 0.38g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, CREAM OF WHEAT, 2 1/2 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	34.7% 0.42mg	41.5% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	12.8% 0.17mg	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	52% 208μg	39% 155μg	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	402% 362mg	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	6.12% 0.92mg	1.43% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	21.4% 0.19mg	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	274% 22mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	43.8% 1mg	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	20% 141mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	3.62% 123mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	14.2% 526g	12.5% 462g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 300 calories of Navel Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Navel Oranges have 2.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 4.3 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.7 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 300 calories of Navel Oranges have 1.2 times more Copper, 1.8 times more Magnesium and 8.2 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 2.1 times more Calcium, 27.5 times more Iron, 5.7 times more Manganese, 1.8 times more Phosphorus, 29.8 times more Sodium and 2.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 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 Navel Oranges have 1.2 times more Carbohydrate, 138.8 times more Sugars, more Fructose and 3.6 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy per 300 calories.
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.