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

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 893g
• Valencia Oranges: 1020g

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

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.02% 0.08g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	93% 121g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	67% 25.5g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	112% 1116mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	42% 0.38mg	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	525% 42mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	21% 771g	24% 881g	3700g per day for Men 19-50 years

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.7 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.7 times more Calcium, 45.7 times more Iron, 8.6 times more Manganese, 1.4 times more Phosphorus and 3.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Magnesium and 8.9 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 Raw Valencia Oranges have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 4 times more Omega 6 and 1.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Omega 3 and 7.1 times more Fiber 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 Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.