Comparing Nutrients in 500 calories Navel Oranges VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Weight per 500 calories

• Navel Oranges: 1020g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 909g

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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Navel Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	3.98% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	76.4% 99g	130g per day for Men 19-50 years
Sugars	120% 86.7g	9.53% 6.9g	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	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0.64g	g per day for Men 19-50 years
Fiber	59% 22.4g	19% 7.27g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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	95% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	67% 0.87mg	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	175% 700μg	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	2.42% 0.36mg	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

	Navel Oranges	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	44% 439mg	88% 882mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	41.4% 0.37mg	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	606% 48.5mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	15% 63.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	77.5% 1.8mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	212% 116μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21.3% 787g	3700g per day for Men 19-50 years

Navel Oranges VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Cooked With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 500 calories of Navel Oranges have more Vitamin A, more Vitamin C and 4.2 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 500 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 500 calories of Navel Oranges have 1.8 times more Magnesium and 8.1 times more Potassium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 500 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 2 times more Calcium, 36.5 times more Iron, 6 times more Manganese, 1.4 times more Phosphorus, more Selenium, 16 times more Sodium and 2.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate, 12.6 times more Sugars, more Fructose and 3.1 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 500 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt offer comparable quantities of Energy per 500 calories.
• Both Raw Navel Oranges as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.