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Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt
15%
6%
79%
Valencia Oranges
8%
5%
87%
7 oz ▼

Macro Nutrients

3.56%103kcal
Energy
3.35%97kcal
103 kcalvs97 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
0.76%0.73g
Fat
0.61%0.6g
0.73 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.61%0.2g
Saturated Fat
0.22%0.069g
0.2 gvs0.069 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.24%0.02g
Omega 3
2%0.032g
0.02 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.94%0.33g
Omega 6
0.51%0.087g
0.33 gvs0.087 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.4%20g
Carbohydrate
18%23.6g
20 gvs23.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.93%0.67g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.67 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.14g
Sucrose
NA
0.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.66%1.4g
Fiber
13%4.96g
1.4 gvs4.96 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
6.66%3.73g
Protein
3.7%2.06g
3.73 gvs2.06 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
2.65%24μg
RAE, retinol activity equivalents
NA μgvs24 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
14.4%0.17mg
Vitamin B1
14.4%0.17mg
Thiamine
0.17 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.87%0.089mg
Vitamin B2
6.1%0.079mg
Riboflavin
0.089 mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.87%1.4mg
Vitamin B3
3.4%0.54mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs0.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.4%0.62mg
Vitamin B5
9.92%0.5mg
Pantothenic acid
0.62 mgvs0.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.04%0.065mg
Vitamin B6
9.6%0.13mg
Pyridoxine
0.065 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg
Vitamin B9
19.3%77.4μg
Folates and Folic Acid
63.5 μgvs77.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
107%96mg
Ascorbic acid
0 mgvs96 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.12 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

26%260mg
Calcium
7.94%79.4mg
260 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.5%0.1mg
Copper
8.16%0.073mg
0.1 mgvs0.073 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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124%9.9mg
Iron
2.23%0.18mg
9.9 mgvs0.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.78%16mg
Magnesium
4.72%20mg
16 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.5%0.45mg
Manganese
2%0.046mg
0.45 mgvs0.046 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg
Phosphorus
4.8%33.7mg
113 mgvs33.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.5%51.6mg
Potassium
10.4%355mg
51.6 mgvs355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
5.95%89.3mg
Sodium
0%0mg
89.3 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.7%0.52mg
Zinc
1.1%0.12mg
0.52 mgvs0.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.67%173g
Water
4.63%171g
173 gvs171 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Valencia Oranges:
Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Valencia Oranges:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: