Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	19% 25g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 8.5g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	12% 0.16mg	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	14.4% 57.5μg	17% 67.5μg	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	130% 117mg	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	0.53% 0.079mg	2% 0.3mg	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, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Navel Oranges	Recommended Dietary Allowance
Calcium	20.6% 206mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	8.6% 0.077mg	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	101% 8.1mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	2.5% 0.058mg	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	13.3% 93mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.62% 171g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Navel Oranges:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Navel Oranges:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.4 times more Calcium, 31.5 times more Iron, 6.5 times more Manganese, 2 times more Phosphorus, 34 times more Sodium and 2.8 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, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Raw Navel Oranges have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.6 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 121.4 times more Sugars, more Fructose and 3.1 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 7 oz.