Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Oranges

Weight per 500 calories

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 1000g
• Oranges: 1064g

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, regular (10 minute), cooked with water, without salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	96% 125g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	137% 99g	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	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	67% 25.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	49% 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	30% 120μg	79.8% 319μg	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	629% 566mg	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	1.33% 0.2mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Oranges	Recommended Dietary Allowance
Calcium	87% 870mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	23.4% 934μg	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	468% 37.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	11.6% 0.27mg	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	21.4% 150mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	23.7% 876g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Oranges:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.7 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B5, 4.9 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 9.6 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Oranges:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 2 times more Calcium, 35.2 times more Iron, 5.3 times more Selenium and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Magnesium, more Manganese and 12 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Oranges have similar amounts of Copper, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.6 times more Omega 3, 5.3 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 331.6 times more Sugars and 5.1 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.