Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Fresh Orange juice	Recommended Dietary Allowance
Energy	46.4% 1345kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	27.2% 4.63g	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	246% 320g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	154% 58.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	12.2% 0.16mg	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	29.8% 119μg	29.8% 119μg	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% 0mg	220% 198mg	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	29% 4.33mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Fresh Orange juice	Recommended Dietary Allowance
Calcium	17.5% 175mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	192% 15.4mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	2.4% 0.056mg	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	237% 1659mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 14 oz of Fresh 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, Shredded Wheat n' Bran, spoon-size vs Fresh Orange juice:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 13 times more Vitamin B3, 2 times more Vitamin B6 and 27.3 times more Vitamin E than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Fresh Orange juice provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Fresh Orange juice:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 4 times more Calcium, 19.4 times more Iron, 15.8 times more Magnesium, 24.6 times more Phosphorus, 2 times more Potassium, 82 times more Selenium and 62.6 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Copper and 28.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 7.5 times more Energy, 10.3 times more Fat, 4.9 times more Omega 3, 40.2 times more Omega 6, 7.8 times more Carbohydrate, 73.5 times more Fiber and 15.6 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 11.2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein