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

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 1000g

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

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cereals, CREAM OF WHEAT, regular (10 minute), cooked 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	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	6% 1.02g	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	0.41% 0.3g	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	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	13% 5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	10% 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	86.7% 347μg	30% 120μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	44% 439mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.4% 934μg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	12% 50mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23.7% 876g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, CREAM OF WHEAT, Regular (10 Minute), Cooked With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

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

• 500 calories of Navel Oranges have more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B5, 6.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 7.7 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Navel Oranges have 2.2 times more Magnesium, more Manganese, 1.6 times more Phosphorus and 10.6 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2 times more Calcium, 28.2 times more Iron, more Selenium and 1.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain similar levels of Copper and Water per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked 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, 289.1 times more Sugars and 4.5 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt offer comparable quantities of Energy per 500 calories.
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.