Comparing Nutrients in 5 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Navel Oranges	Recommended Dietary Allowance
Energy	2.7% 78kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 6.07g	g per day for Men 19-50 years
Fiber	3% 1.13g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	8.6% 0.11mg	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	27.3% 109μg	12% 48μg	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	0% 0mg	93% 83.8mg	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	1.4% 0.21mg	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

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Navel Oranges	Recommended Dietary Allowance
Calcium	13.7% 137mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	6.14% 0.055mg	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	94% 7.56mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	1.8% 0.041mg	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	7.5% 52.4mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Navel Oranges:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, more Vitamin C and 3.8 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Navel Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Navel Oranges:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 2.3 times more Calcium, 41 times more Iron, 6.8 times more Manganese, 1.6 times more Phosphorus, more Selenium, 18 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Magnesium and 7.2 times more Potassium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Navel Oranges have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 11.2 times more Sugars, more Fructose and 2.8 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.