Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Canned Orange Juice	Recommended Dietary Allowance
Energy	53.4% 1548kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	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	216% 281g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	96% 69.5g	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	117% 44.5g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	69.5% 39g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	167% 1500μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.7mg	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	244% 3.18mg	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	336% 1345μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	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	45% 270IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.4% 6.5mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Canned Orange Juice	Recommended Dietary Allowance
Calcium	17.5% 175mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	1389% 111mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	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	158% 1107mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	40.7% 1385mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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 ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Canned Orange Juice:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 42 times more Vitamin A, 15.4 times more Vitamin B1, 33.3 times more Vitamin B2, 42.3 times more Vitamin B3, 25.8 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 8.2 times more Vitamin E and 36 times more Vitamin K than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 301 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Canned Orange Juice:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 4.4 times more Calcium, 16.4 times more Copper, 280 times more Iron, 9.8 times more Magnesium, 16.4 times more Phosphorus, 1.9 times more Potassium, 320 times more Selenium, 59.5 times more Sodium and 62.5 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 15.7 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 8.3 times more Energy, 58.7 times more Fat, 61.1 times more Saturated Fat, 60 times more Omega 3, 111.9 times more Omega 6, 6.4 times more Carbohydrate, 2 times more Sugars, 37.3 times more Fiber and 14.4 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