Comparing Nutrients in 5 ounces Navel Oranges VS Cereals, CREAM OF WHEAT, instant, dry

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	82.3% 107g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.78% 0.57g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.57g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	211% 1901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	195% 2.53mg	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	12% 48μg	127% 506μg	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	93% 83.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	6.1% 61mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	34% 0.31mg	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	2.3% 0.18mg	507% 40.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	NA	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	4.66% 32.6mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, CREAM OF WHEAT, instant, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cereals, CREAM OF WHEAT, instant, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cereals, CREAM OF WHEAT, instant, dry:

• 5 ounces of Navel Oranges have more Vitamin C than Cereals, CREAM OF WHEAT, instant, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain 111.8 times more Vitamin A, 19.7 times more Vitamin B1, 23.8 times more Vitamin B2, 42 times more Vitamin B3, 1.8 times more Vitamin B5, 22.6 times more Vitamin B6 and 10.5 times more Vitamin B9 than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 5 ounces of Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cereals, CREAM OF WHEAT, instant, dry:

• 5 ounces of Navel Oranges have 1.4 times more Potassium and 8.3 times more Water than Cereals, CREAM OF WHEAT, instant, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain 8.3 times more Calcium, 5.5 times more Copper, 220 times more Iron, 3.1 times more Magnesium, 4.5 times more Phosphorus, more Selenium, 571 times more Sodium and 12.3 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 21.3 times more Sugars than Cereals, CREAM OF WHEAT, instant, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain 7.5 times more Energy, 9.1 times more Omega 3, 30.1 times more Omega 6, 6 times more Carbohydrate, 1.5 times more Fiber and 11.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein