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

Weight per 500 calories

• Oranges with Peel: 794g
• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 1000g

Oranges with Peel have 1.3 times more energy per 100g than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt. It has low energy density when compared to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Oranges with Peel	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	2.45% 2.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	13% 5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12% 50mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	17.7% 653g	23.7% 876g	3700g per day for Men 19-50 years

Oranges With Peel 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 - Oranges with Peel or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

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

• 500 calories of Oranges with Peel have more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B5, 5.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C 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 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked 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, regular (10 minute), cooked with water, without salt:

• 500 calories of Oranges with Peel have 2.2 times more Magnesium and 9.7 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 1.6 times more Calcium, 5.9 times more Iron, 5 times more Selenium, 1.5 times more Zinc and 1.3 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 7.1 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 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked 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, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.