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

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt: 807g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Oranges with Peel	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	2.45% 2.4g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	94% 35.7g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	208% 1871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.67% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	17.7% 653g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oranges with Peel have 4 times more Vitamin B5 and more Vitamin C 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 18.1 times more Vitamin A, 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.3 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oranges with Peel have 1.3 times more Copper, 2.3 times more Magnesium, 1.2 times more Phosphorus and 9.6 times more Potassium 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 6.3 times more Iron, 5.1 times more Selenium, 51.8 times more Sodium and 1.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Calcium and Water per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 7.4 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 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel 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.