Comparing Nutrients in 14 ounces Cereals ready-to-eat, FAMILIA VS Jams, preserves, marmalade, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Jams, preserves, marmalade, reduced sugar	0%	1%	99%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Energy	53% 1540kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	36% 6.14g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	115% 149g	130g per day for Men 19-50 years
Sugars	127% 92g	161% 117g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.8% 33.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.1% 0.079mg	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	16% 63.5μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	48% 1.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	66% 59.5mg	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	30.7% 4.6mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Calcium	68.7% 687mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	138% 11mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	300% 1258mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	49.7% 1.14mg	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	191% 1338mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.54g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, FAMILIA vs Jams, preserves, marmalade, reduced sugar:

• Cereals ready-to-eat, FAMILIA have 32 times more Vitamin B1, 27.5 times more Vitamin B2, 22.5 times more Vitamin B3, 5 times more Vitamin B6, more Vitamin B12, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Jams, preserves, marmalade, reduced sugar.
• While Jams, preserves, marmalade, reduced sugar contain 25 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Jams, preserves, marmalade, reduced sugar have similar amounts of Vitamin B9 per 14 oz.
• Both Cereals ready-to-eat, FAMILIA as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, FAMILIA vs Jams, preserves, marmalade, reduced sugar:

• Cereals ready-to-eat, FAMILIA have more Calcium, 10.7 times more Copper, more Iron, 79.3 times more Magnesium, 48.1 times more Phosphorus, 8.4 times more Potassium, 43.3 times more Selenium and 38.4 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• While Jams, preserves, marmalade, reduced sugar contain 32.6 times more Water than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, FAMILIA have 2.6 times more Energy, 63 times more Fat, 142.2 times more Saturated Fat, 4.4 times more Omega 3, 53.4 times more Omega 6, 2 times more Carbohydrate, 5.7 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• While Jams, preserves, marmalade, reduced sugar contain 1.3 times more Sugars than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.