Comparing Nutrients in 500 calories Valencia OrangesVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

Valencia Oranges

1020g

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

1000g

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

Which food has more nutrients per 500 calories - Valencia Oranges or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

12%

84%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

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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3.16%3.06g

Fat

2.16%2.1g

3.06 gvs2.1 g

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

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1.1%0.36g

Saturated Fat

1.03%0.33g

0.36 gvs0.33 g

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

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10.2%0.16g

Omega 3

7.5%0.12g

0.16 gvs0.12 g

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

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2.64%0.45g

Omega 6

6%1.02g

0.45 gvs1.02 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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93%121g

Carbohydrate

81%105g

121 gvs105 g

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

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Sugars

0.41%0.3g

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

NA gvs0.3 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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Sucrose

NA gvsNA g

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

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67%25.5g

Fiber

13%5g

25.5 gvs5 g

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

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19%10.6g

Protein

25.7%14.4g

10.6 gvs14.4 g

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

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Vitamins

Valencia Orangesvs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

13.6%122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

122 μgvs0 μg

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

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74%0.89mg

Vitamin B1

46%0.55mg

Thiamine

0.89 mgvs0.55 mg

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

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31.4%0.41mg

Vitamin B2

19.2%0.25mg

Riboflavin

0.41 mgvs0.25 mg

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

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17.5%2.8mg

Vitamin B3

32.5%5.2mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs5.2 mg

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

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51%2.55mg

Vitamin B5

14%0.71mg

Pantothenic acid

2.55 mgvs0.71 mg

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

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49.5%0.64mg

Vitamin B6

10%0.13mg

Pyridoxine

0.64 mgvs0.13 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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99%398μg

Vitamin B9

30%120μg

Folates and Folic Acid

398 μgvs120 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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550%495mg

Vitamin C

0%0mg

Ascorbic acid

495 mgvs0 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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Vitamin E

1.33%0.2mg

Tocopherols and Tocotrienols

NA mgvs0.2 mg

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

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Vitamin K

0.83%1μg

Phytomenadione or phylloquinone

NA μgvs1 μg

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

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Minerals

Valencia Orangesvs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

41%408mg

Calcium

87%870mg

408 mgvs870 mg

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

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42%0.38mg

Copper

44.4%0.4mg

0.38 mgvs0.4 mg

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

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Fluoride

23.4%934μg

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

NA μgvs934 μg

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

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11.5%0.92mg

Iron

468%37.4mg

0.92 mgvs37.4 mg

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

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24.3%102mg

Magnesium

12%50mg

102 mgvs50 mg

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

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10.2%0.23mg

Manganese

0%0mg

0.23 mgvs0 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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24.8%173mg

Phosphorus

21.4%150mg

173 mgvs150 mg

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

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53.7%1827mg

Potassium

4.7%160mg

1827 mgvs160 mg

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

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Selenium

51%28μg

NA μgvs28 μg

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

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0%0mg

Sodium

4%60mg

0 mgvs60 mg

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

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5.57%0.61mg

Zinc

12%1.3mg

0.61 mgvs1.3 mg

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

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24%881g

Water

23.7%876g

881 gvs876 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 Valencia Oranges vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B5, 4.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.9 times more Vitamin B3 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

Raw Valencia Oranges have 2 times more Magnesium, more Manganese and 11.4 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.1 times more Calcium, 40.7 times more Iron and 2.1 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Copper, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 1.4 times more Omega 3 and 5.1 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.3 times more Omega 6 and 1.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesCereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltVS Navel OrangesValencia OrangesVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryCereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: