Comparing Nutrients in 300 calories Navel Oranges VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Weight per 300 calories

• Navel Oranges: 612g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 546g

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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Navel Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, 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	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.8% 0.65g	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	46% 59.6g	130g per day for Men 19-50 years
Sugars	71.8% 52g	5.7% 4.15g	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	11.5% 4.36g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	40.3% 0.52mg	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	105% 420μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	1.45% 0.22mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	25% 0.22mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	9.1% 38mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	46.5% 1.07mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	3.7% 125mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	6.55% 98mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	14.2% 526g	12.8% 472g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Cooked With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Lets compare vitamin content per 300 calories of Navel Oranges vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 300 calories of Navel Oranges have more Vitamin A, more Vitamin C and 4.2 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin B12 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 300 calories of Navel Oranges have 1.8 times more Magnesium and 8.1 times more Potassium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 2 times more Calcium, 36.5 times more Iron, 6 times more Manganese, 1.4 times more Phosphorus, more Selenium, 16 times more Sodium and 2.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain similar levels of Copper and Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.3 times more Carbohydrate, 12.6 times more Sugars, more Fructose and 3.1 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt offer comparable quantities of Energy per 300 calories.
• Both Raw Navel Oranges as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.