Comparing Nutrients in 14 ounces Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	20.7% 599kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	23% 22.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	233% 302g	130g per day for Men 19-50 years
Sugars	161% 117g	129% 94g	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	15.7% 5.95g	101% 38.5g	38g per day for Men 19-50 years
Protein	0% 0g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	235% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	278% 3.6mg	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	18% 71.4μg	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	451% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66% 59.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	0% 0mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	0% 0mg	487% 39mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	427% 9.8mg	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	3.97% 27.8mg	167% 1167mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	99% 11mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Jams, preserves, marmalade, reduced sugar have more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 68 times more Vitamin B1, 38.5 times more Vitamin B2, 113.6 times more Vitamin B3, 8.4 times more Vitamin B5, 45.5 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 11 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• Both Jams, preserves, marmalade, reduced sugar and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Vitamin K per 14 oz.

Comparing minerals per 14 ounces for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Jams, preserves, marmalade, reduced sugar have 7.3 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Calcium, 12.4 times more Copper, more Iron, 30 times more Magnesium, 8.6 times more Manganese, 42 times more Phosphorus, 6.5 times more Potassium, 43.3 times more Selenium, more Sodium and 54.6 times more Zinc than Jams, preserves, marmalade, reduced sugar.

Comparison of macro-nutrients per 14 ounces:

• Jams, preserves, marmalade, reduced sugar have 1.2 times more Sugars than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.5 times more Energy, 56 times more Fat, 160 times more Saturated Fat, 3.5 times more Omega 3, 76.5 times more Omega 6, 2 times more Carbohydrate, 6.5 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.