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Comparing Nutrients in 100 calories Cereals, farina, enriched, cooked with water, with saltVS Oranges

Weight per 100 calories

Cereals, farina, enriched, cooked with water, with salt
189g
Oranges
213g

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

Which food has more nutrients per 100 calories - Cereals, farina, enriched, cooked with water, with salt or Oranges?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, cooked with water, with salt
13%
6%
81%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

Cereals, farina, enriched, cooked with water, with saltvs Oranges
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
0.66%0.64g
Fat
0.26%0.26g
0.64 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
0.39%0.12g
Saturated Fat
0.1%0.032g
0.12 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
0.83%0.013g
Omega 3
0.93%0.015g
0.013 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
1.32%0.22g
Omega 6
0.23%0.038g
0.22 gvs0.038 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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16%20.6g
Carbohydrate
19.2%25g
20.6 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
1.98%1.43g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.43 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.13g
Sucrose
NA
0.13 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.97%1.5g
Fiber
13.4%5.1g
1.5 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
6.13%3.43g
Protein
3.57%2g
3.43 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, farina, enriched, cooked with water, with saltvs Oranges
0%0μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
0 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
20%0.24mg
Vitamin B1
15.4%0.19mg
Thiamine
0.24 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.43%0.12mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.12 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.8mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
2.8 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.66%0.48mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.48 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
14%0.18mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.18 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7
36.3%145μg
Vitamin B9
16%64μg
Folates and Folic Acid
145 μgvs64 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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
126%113mg
Ascorbic acid
0 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
NA
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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0.5%0.075mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.075 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, farina, enriched, cooked with water, with saltvs Oranges
18.3%183mg
Calcium
8.5%85mg
183 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
8.6%0.077mg
Copper
10.6%0.096mg
0.077 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
2.4%96μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
96 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
126%10mg
Iron
2.66%0.21mg
10 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
3.14%13.2mg
Magnesium
5.07%21.3mg
13.2 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
16%0.37mg
Manganese
2.3%0.053mg
0.37 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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 .

Find Breakfast Cereals rich in Molybdenum
9.97%70mg
Phosphorus
4.26%29.8mg
70 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
1.28%43.4mg
Potassium
11.3%385mg
43.4 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
10.3%5.66μg
Selenium
1.93%1.06μg
5.66 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
16%238mg
Sodium
0%0mg
238 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
3.95%0.43mg
Zinc
1.35%0.15mg
0.43 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
4.4%163g
Water
5%185g
163 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 100 calories of Cereals, farina, enriched, cooked with water, with salt vs Oranges:
Comparing minerals per 100 calories for Cereals, farina, enriched, cooked with water, with salt vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cereals, farina, enriched, cooked with water, with saltVS Cereals, MALT-O-MEAL, chocolate, dryOrangesVS Cereals, MALT-O-MEAL, chocolate, dryCereals, farina, enriched, cooked with water, with saltVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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