Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Valencia Oranges

Weight per 500 calories

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt: 807g
• Valencia Oranges: 1020g

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.3 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	93% 121g	130g per day for Men 19-50 years
Sugars	0.78% 0.56g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.84g	67% 25.5g	38g per day for Men 19-50 years
Protein	26.5% 15g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	208% 1871μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	125% 500μg	99% 398μg	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	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	1.08% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	51.6% 516mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	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	500% 40mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	20.7% 145mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	4.74% 161mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	NA	55μg per day for Men 19-50 years
Sodium	55% 823mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24% 881g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, Instant, Prepared With Water, Without Salt VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Valencia Oranges:

• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 15.3 times more Vitamin A, 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 8.9 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 3.9 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin C
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Valencia Oranges:

• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.3 times more Calcium, 43.6 times more Iron, more Sodium and 2.2 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 2.1 times more Magnesium, more Manganese, 11.3 times more Potassium and 1.3 times more Water than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Valencia Oranges contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Manganese and Potassium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.4 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.4 times more Omega 3 and 5.3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.