Comparing Nutrients in 7 ounces Oranges with Peel VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	0.082% 0.06g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2% 0.026mg	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	15% 59.5μg	5.95% 24μg	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	157% 141mg	0% 0mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	14% 139mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.63% 185μg	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	20% 1.6mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 4.6 times more Vitamin B5, 7.2 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 7 ounces of Oranges with Peel have 1.4 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus and 12.3 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 4.7 times more Iron and 4 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium and Potassium
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Energy, 1.5 times more Carbohydrate and 9 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Oranges with Peel and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy and Fiber
• Both Raw Oranges with Peel as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.