Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Valencia Oranges	Recommended Dietary Allowance
Energy	2.7% 78kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	13% 17g	130g per day for Men 19-50 years
Sugars	5.83% 4.22g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.26% 1.16mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	6.87% 0.089mg	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	10.6% 42.5μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76.4% 68.7mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	18% 179mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	5.83% 0.052mg	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	86.5% 6.9mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	1.4% 0.033mg	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	5.67% 39.7mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Valencia Oranges:

• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 3 times more Vitamin B3 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 3.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Valencia Oranges provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6 and Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Valencia Oranges:

• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 3.2 times more Calcium, 54.2 times more Iron, 10.3 times more Manganese, 1.6 times more Phosphorus and 4.2 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 7.8 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Valencia Oranges contain similar levels of Copper and Water per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.9 times more Protein than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.7 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Valencia Oranges offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.