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

Weight per 500 calories

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

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.3 times more energy per unit of mass than Raw Navel Oranges, which is low in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	81% 105g	130g per day for Men 19-50 years
Sugars	120% 86.7g	0.78% 0.56g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0.56g	g per day for Men 19-50 years
Fiber	59% 22.4g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	208% 1871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	192% 2.5mg	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	86.7% 347μg	125% 500μg	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	670% 603mg	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	10.2% 1.53mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.67% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	44% 439mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	38.5% 0.35mg	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	16.6% 1.33mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	0% 0mg	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	33.5% 235mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	23.7% 877g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Navel Oranges have 4 times more Vitamin B5, more Vitamin C and 9.5 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 15.3 times more Vitamin A, 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 5.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

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

• 500 calories of Navel Oranges have 2.3 times more Magnesium, more Manganese, 1.6 times more Phosphorus, 10.5 times more Potassium and 1.3 times more Water than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 30.2 times more Iron, more Selenium, 80.6 times more Sodium and 1.7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Manganese and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.2 times more Carbohydrate, 153.6 times more Sugars and 4.6 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 1.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt offer comparable quantities of Energy per 500 calories.
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.