Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Orange Juice

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 893g
• Canned Orange Juice: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	5.02% 0.08g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	90% 117g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	129% 93g	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	0% 0g	35.7% 26g	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	% 0g	% 24g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 43g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	25.4% 0.33mg	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	58% 232μg	64% 255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	356% 320mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	112% 1116mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	525% 42mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	9.7% 0.22mg	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	34.4% 241mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	NA	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	21% 771g	25.2% 933g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Orange Juice:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.5 times more Vitamin B3 than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain more Vitamin C and 7.9 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Orange Juice provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Orange Juice:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 10.5 times more Calcium, 1.6 times more Copper, 39.4 times more Iron, 9.1 times more Manganese, 1.3 times more Phosphorus and 5.5 times more Zinc than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.5 times more Magnesium and 9.5 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Orange Juice contain similar levels of Water per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 6.2 times more Omega 6 and 2 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 149.1 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber in 500 calories.