Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Orange Juice	Recommended Dietary Allowance
Energy	49.3% 1429kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	195% 141g	48% 34.8g	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	42% 30.6g	13.3% 9.64g	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	% 30g	% 9g	g per day for Men 19-50 years
Sucrose	% 79.4g	% 16g	g per day for Men 19-50 years
Fiber	60.6% 23g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	64.6% 36g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	218% 1961μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	261% 3.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.6mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	9.46% 0.12mg	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	211% 845μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	133% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Orange Juice	Recommended Dietary Allowance
Calcium	93% 933mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	451% 36mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	3.62% 0.083mg	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	166% 1159mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	116% 1746mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	71.4% 7.86mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Canned Orange Juice:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 54.9 times more Vitamin A, 20.3 times more Vitamin B1, 31.9 times more Vitamin B2, 52.1 times more Vitamin B3, 4.6 times more Vitamin B5, 35.8 times more Vitamin B6, 8.9 times more Vitamin B9 and 2 times more Vitamin E than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 43 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Canned Orange Juice:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 23.5 times more Calcium, 14.5 times more Copper, 91 times more Iron, 8.2 times more Magnesium, 97.3 times more Manganese, 17.2 times more Phosphorus, 2 times more Potassium, 29 times more Selenium, 110 times more Sodium and 49.5 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.7 times more Energy, 26.7 times more Fat, 6 times more Omega 3, 44.8 times more Omega 6, 6.9 times more Carbohydrate, 4.1 times more Sugars, 3.2 times more Fructose, 19.3 times more Fiber and 13.4 times more Protein than Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein