Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Oranges

Weight per 500 calories

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

135g

Oranges

1064g

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 7.9 times more energy per 100g than Oranges. It has high 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, regular, 10 minute cooking, dry or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

12%

84%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs 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%2.03g

Fat

1.3%1.28g

2.03 gvs1.28 g

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

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1%0.32g

Saturated Fat

0.5%0.16g

0.32 gvs0.16 g

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

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7.43%0.12g

Omega 3

4.65%0.074g

0.12 gvs0.074 g

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

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5.9%1g

Omega 6

1.13%0.19g

1 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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79.5%103g

Carbohydrate

96%125g

103 gvs125 g

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

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0.37%0.27g

Sugars

137%99g

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

0.27 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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%0.27g

Sucrose

0.27 gvsNA g

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

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13.5%5.14g

Fiber

67%25.5g

5.14 gvs25.5 g

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

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25.3%14g

Protein

18%10g

14 gvs10 g

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

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Vitamins

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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56.3%0.68mg

Vitamin B1

77%0.93mg

Thiamine

0.68 mgvs0.93 mg

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

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20.8%0.27mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.27 mgvs0.43 mg

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

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35.5%5.68mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

5.68 mgvs3 mg

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

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14%0.7mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.7 mgvs2.66 mg

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

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11.2%0.15mg

Vitamin B6

49%0.64mg

Pyridoxine

0.15 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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41%164μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

164 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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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.99%0.15mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.15 mgvs1.9 mg

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

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0.56%0.68μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.68 μgvs0 μg

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

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Minerals

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs Oranges

82%819mg

Calcium

42.6%426mg

819 mgvs426 mg

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

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31%0.28mg

Copper

53%0.48mg

0.28 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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483%38.6mg

Iron

13.3%1.06mg

38.6 mgvs1.06 mg

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

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8.7%36.5mg

Magnesium

25.3%106mg

36.5 mgvs106 mg

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

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Manganese

11.6%0.27mg

NA 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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22.2%155mg

Phosphorus

21.3%149mg

155 mgvs149 mg

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

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4.77%162mg

Potassium

56.6%1926mg

162 mgvs1926 mg

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

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49%27μg

Selenium

9.67%5.3μg

27 μgvs5.3 μg

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

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0.63%9.46mg

Sodium

0%0mg

9.46 mgvs0 mg

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

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11%1.2mg

Zinc

6.77%0.74mg

1.2 mgvs0.74 mg

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

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0.4%14.7g

Water

25%923g

14.7 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, regular, 10 minute cooking, dry vs Oranges:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.9 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B5, 4.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Oranges:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.9 times more Calcium, 36.3 times more Iron, 5.1 times more Selenium and 1.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.7 times more Copper, 2.9 times more Magnesium, 11.9 times more Potassium and 62.7 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.6 times more Omega 3, 5.2 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
While Raw Oranges contain 368 times more Sugars and 5 times more Fiber than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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, regular, 10 minute cooking, dryVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltOrangesVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltCereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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