Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Valencia Oranges

Weight per 100 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 179g
• Valencia Oranges: 204g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Valencia 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%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0.17% 0.13g	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	% 0.13g	NA	g per day for Men 19-50 years
Fiber	3.3% 1.25g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	3.8% 2.12g	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	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.54% 0.48mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	9.9% 0.13mg	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	13% 51.8μg	20% 79.6μg	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	110% 99mg	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	0.48% 0.071mg	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, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	8.4% 0.076mg	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	91% 7.3mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	2.04% 0.047mg	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	12% 84mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.05% 60.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.57% 0.39mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Valencia Oranges:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C 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 Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Valencia Oranges:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.3 times more Calcium, 39.8 times more Iron, 7.2 times more Manganese, 2.4 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Magnesium and 8.9 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 Valencia Oranges have similar amounts of Copper and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.9 times more Omega 6 and 1.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Omega 3 and 4.1 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 Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.