Comparing Nutrients in 7 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Oranges with Peel

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%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Oranges with Peel	Recommended Dietary Allowance
Energy	3.76% 109kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	4.6% 2.58g	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	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	14% 0.18mg	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	38.2% 153μg	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	19.2% 192mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	12.6% 0.11mg	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	132% 10.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	10.5% 73.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Oranges with Peel :

• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B5 and more Vitamin C 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 Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin C
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Oranges with Peel :

• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.4 times more Calcium, 6.7 times more Iron, 1.7 times more Phosphorus, 18.3 times more Selenium and 2.1 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Copper, 2 times more Magnesium and 8.5 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 Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.4 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 5.6 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Energy
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.