Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Orange Juice	Recommended Dietary Allowance
Energy	47.4% 1373kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1067% 17g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	201% 261g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	% 9g	g per day for Men 19-50 years
Sucrose	% 3.73g	% 16g	g per day for Men 19-50 years
Fiber	212% 80.6g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	113% 63.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.3% 2.46mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	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	52.6% 210μg	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	10.6% 9.53mg	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	24% 3.57mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Orange Juice	Recommended Dietary Allowance
Calcium	37.7% 377mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	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	200% 16mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	623% 14.3mg	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	212% 1484mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	637% 350μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Canned Orange Juice:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 17.4 times more Vitamin B1, 6 times more Vitamin B2, 23.9 times more Vitamin B3, 3.5 times more Vitamin B5, 30.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.5 times more Vitamin E than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 12.5 times more Vitamin C than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Unsweetened Canned 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, UNCLE SAM CEREAL vs Canned Orange Juice:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 9.5 times more Calcium, 34.2 times more Copper, 40.3 times more Iron, 20.6 times more Magnesium, 171.9 times more Manganese, 22 times more Phosphorus, 2.4 times more Potassium, 883 times more Selenium, 51.5 times more Sodium and 96.8 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 19.8 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 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 ready-to-eat, UNCLE SAM CEREAL have 7.4 times more Energy, 77.3 times more Fat, 52.6 times more Saturated Fat, 614.6 times more Omega 3, 62.4 times more Omega 6, 6 times more Carbohydrate, 67.7 times more Fiber and 23.5 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 5.6 times more Sugars and 11.6 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein