Comparing Nutrients in 500 calories Valencia Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Weight per 500 calories

• Valencia Oranges: 1020g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 893g

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

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.42% 0.46g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.63g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.63g	g per day for Men 19-50 years
Fiber	67% 25.5g	16.4% 6.25g	38g per day for Men 19-50 years
Protein	19% 10.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	47.7% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	21.3% 0.28mg	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	99% 398μg	64.7% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	550% 495mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	41% 408mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	35.7% 0.32mg	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	11.5% 0.92mg	456% 36.5mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	73% 1.68mg	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	24.8% 173mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	6.04% 205mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	20.2% 304mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	24% 881g	21% 770g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 500 calories of Valencia Oranges have 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Valencia Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 500 calories of Valencia Oranges have 1.6 times more Magnesium and 8.9 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 2.3 times more Calcium, 39.8 times more Iron, 7.2 times more Manganese, 2.4 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Copper and Water per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 3 times more Omega 3 and 4.1 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Valencia Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 6 in 500 calories.