Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with salt VS Fresh Orange juice

Weight per 500 calories

• Cereals, farina, enriched, cooked with water, with salt: 943g
• Fresh Orange juice: 1111g

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

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	89% 116g	130g per day for Men 19-50 years
Sugars	9.9% 7.17g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 46g	g per day for Men 19-50 years
Fiber	20% 7.55g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	30.7% 17g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.3% 2.4mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.7% 0.91mg	34% 0.44mg	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	182% 726μg	83.3% 333μg	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	617% 556mg	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	2.5% 0.38mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Fresh Orange juice	Recommended Dietary Allowance
Calcium	92% 915mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	54.3% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	12% 478μg	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	629% 50.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	6.76% 0.16mg	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	50% 349mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	79.2% 1189mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	22% 817g	26.5% 981g	3700g per day for Men 19-50 years

Cereals, Farina, Enriched, Cooked With Water, With Salt VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Cereals, farina, enriched, cooked with water, with salt vs Fresh Orange juice:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain more Vitamin A and more Vitamin C than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, farina, enriched, cooked with water, with salt vs Fresh Orange juice:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 7.5 times more Calcium, 22.6 times more Iron, 11.9 times more Manganese, 1.8 times more Phosphorus, 25.5 times more Selenium, 107 times more Sodium and 3.9 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.3 times more Copper, 1.9 times more Magnesium and 10.2 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Fresh Orange juice contain similar levels of Water per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 3.4 times more Fiber and 2.2 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 13 times more Sugars and more Fructose than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.