Comparing Nutrients in 14 ounces Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Canned Orange Juice	Recommended Dietary Allowance
Energy	49.4% 1433kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	25.2% 24.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	NA	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	NA	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	132% 50g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	117% 65.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.4mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	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	202% 810μg	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	0.44% 0.4mg	133% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Canned Orange Juice	Recommended Dietary Allowance
Calcium	96% 964mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	436% 35mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	225% 1572mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	164% 2457mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.97% 36g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread 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, Weight Control Instant Oatmeal, banana bread vs Canned Orange Juice:

• 14 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 18.8 times more Vitamin B1, 41.2 times more Vitamin B2, 50.6 times more Vitamin B3, 32.8 times more Vitamin B6, 8.5 times more Vitamin B9 and 2.8 times more Vitamin E than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 301 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• 14 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin C
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Canned Orange Juice:

• 14 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 24.3 times more Calcium, 87.8 times more Iron, 11.7 times more Magnesium, 23.3 times more Phosphorus, 1.8 times more Potassium, 154.8 times more Sodium and 65 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 9.7 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 7.7 times more Energy, 41.1 times more Fat, 66 times more Saturated Fat, 5.9 times more Carbohydrate, 42 times more Fiber and 24.3 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 6.8 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein