Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, prepared with water, without saltVS Oranges

Weight per 500 calories

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

807g

Oranges

1064g

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

12%

85%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, instant, prepared with water, without saltvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.94g

Fat

1.3%1.28g

1.94 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.96%0.31g

Saturated Fat

0.5%0.16g

0.31 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.06%0.11g

Omega 3

4.65%0.074g

0.11 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.7%0.97g

Omega 6

1.13%0.19g

0.97 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81%105g

Carbohydrate

96%125g

105 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.78%0.56g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.56 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.56g

Sucrose

0.56 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.7%4.84g

Fiber

67%25.5g

4.84 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26.5%15g

Protein

18%10g

15 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, CREAM OF WHEAT, instant, prepared with water, without saltvs Oranges

208%1871μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

1871 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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156%1.87mg

Vitamin B1

77%0.93mg

Thiamine

1.87 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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130%1.7mg

Vitamin B2

32.7%0.43mg

Riboflavin

1.7 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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156%25mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

25 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.2%0.66mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.66 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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192%2.5mg

Vitamin B6

49%0.64mg

Pyridoxine

2.5 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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125%500μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

500 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.08%0.16mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.16 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.67%0.81μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.81 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, CREAM OF WHEAT, instant, prepared with water, without saltvs Oranges

51.6%516mg

Calcium

42.6%426mg

516 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.5%0.35mg

Copper

53%0.48mg

0.35 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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500%40mg

Iron

13.3%1.06mg

40 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.4mg

Magnesium

25.3%106mg

48.4 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0%0mg

Manganese

11.6%0.27mg

0 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20.7%145mg

Phosphorus

21.3%149mg

145 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.74%161mg

Potassium

56.6%1926mg

161 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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51.3%28.2μg

Selenium

9.67%5.3μg

28.2 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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55%823mg

Sodium

0%0mg

823 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.5%1.37mg

Zinc

6.77%0.74mg

1.37 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.4%681g

Water

25%923g

681 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Oranges:

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 16 times more Vitamin A, 2 times more Vitamin B1, 4 times more Vitamin B2, 8.3 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges.
While Raw Oranges contain 4 times more Vitamin B5, more Vitamin C and 11.9 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Oranges:

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.2 times more Calcium, 37.6 times more Iron, 5.3 times more Selenium, more Sodium and 1.8 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.4 times more Copper, 2.2 times more Magnesium, more Manganese, 11.9 times more Potassium and 1.4 times more Water than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.5 times more Omega 3, 5.1 times more Omega 6 and 1.5 times more Protein than Raw Oranges.
While Raw Oranges contain 176.2 times more Sugars and 5.3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, CREAM OF WHEAT, instant, prepared with water, without saltVS Cereals, MALT-O-MEAL, original, plain, dryOrangesVS Cereals, MALT-O-MEAL, original, plain, dryCereals, CREAM OF WHEAT, instant, prepared with water, without saltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, prepared with water, without saltVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: