Comparing Nutrients in 300 calories Navel Oranges VS Cereals, CREAM OF WHEAT, instant, dry

Weight per 300 calories

• Navel Oranges: 612g
• Cereals, CREAM OF WHEAT, instant, dry: 82g

Cereals, CREAM OF WHEAT, instant, dry have 7.5 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Cereals, CREAM OF WHEAT, instant, dry?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	47.6% 62g	130g per day for Men 19-50 years
Sugars	71.8% 52g	0.45% 0.33g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0.33g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	122% 1099μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	76.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	113% 1.46mg	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	73% 293μg	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	402% 362mg	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	6.12% 0.92mg	0.6% 0.09mg	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

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	26.3% 263mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	19.7% 0.18mg	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	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	6.64% 28mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	31.2% 468mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.23% 8.52g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, CREAM OF WHEAT, Instant, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Cereals, CREAM OF WHEAT, instant, dry?

Lets compare vitamin content per 300 calories of Navel Oranges vs Cereals, CREAM OF WHEAT, instant, dry:

• 300 calories of Navel Oranges have 4.1 times more Vitamin B5, more Vitamin C and 10.2 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, instant, dry contain 15 times more Vitamin A, 2.6 times more Vitamin B1, 3.2 times more Vitamin B2, 5.6 times more Vitamin B3, 3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• 300 calories of Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Cereals, CREAM OF WHEAT, instant, dry:

• 300 calories of Navel Oranges have 1.3 times more Copper, 2.4 times more Magnesium, 1.7 times more Phosphorus, 10.8 times more Potassium and 61.7 times more Water than Cereals, CREAM OF WHEAT, instant, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, instant, dry contain 29.5 times more Iron, more Selenium, 76.4 times more Sodium and 1.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, instant, dry contain similar levels of Calcium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Cereals, CREAM OF WHEAT, instant, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.2 times more Carbohydrate, 158.7 times more Sugars and 5 times more Fiber than Cereals, CREAM OF WHEAT, instant, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, instant, dry contain 1.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, instant, dry offer comparable quantities of Energy per 300 calories.
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.