Comparing Nutrients in 7 ounces Navel Oranges VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	20% 26g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.19% 0.14g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.14g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	47% 0.61mg	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	17% 67.5μg	30.8% 123μg	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	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.5% 0.085mg	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	3.22% 0.26mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	0% 0mg	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	6.52% 45.6mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.53% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 7 ounces of Navel Oranges have 3.2 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 19.3 times more Vitamin A, 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 7 ounces of Navel Oranges have 1.8 times more Magnesium, 1.3 times more Phosphorus and 8.3 times more Potassium than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 1.5 times more Calcium, 38.2 times more Iron, more Selenium and 102 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Selenium
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium and Potassium
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 121.4 times more Sugars and 3.7 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 1.3 times more Energy and 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.