Comparing Nutrients in 500 calories Florida Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 500 calories

• Florida Oranges: 1087g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 141g

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 7.7 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Florida Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	77.8% 101g	130g per day for Men 19-50 years
Sugars	137% 99g	0.91% 0.66g	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	% 0.55g	g per day for Men 19-50 years
Fiber	68.6% 26g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	9.75% 0.13mg	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	46% 185μg	NA	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	543% 489mg	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	13% 1.96mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	46.7% 467mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	32.2% 0.29mg	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	12.2% 0.98mg	564% 45mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	15.4% 64.8mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	83.7% 1.93mg	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	18.6% 130mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.44% 16.3g	3700g per day for Men 19-50 years

Florida Oranges VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Lets compare vitamin content per 500 calories of Florida Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 500 calories of Florida Oranges have 3.1 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Florida Oranges.
• Both Florida Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 500 calories of Florida Oranges have 1.5 times more Copper, 1.7 times more Magnesium, 8.2 times more Potassium and 58.2 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 2.7 times more Calcium, 46.1 times more Iron, 7.4 times more Manganese, 4.3 times more Phosphorus, more Sodium and 2.2 times more Zinc than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.2 times more Carbohydrate, 150.1 times more Sugars and 4.2 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 2.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy per 500 calories.
• Both Raw Florida Oranges as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.