Comparing Nutrients in 14 ounces Canned Orange Juice VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Canned Orange Juice	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	6.43% 187kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.15% 1.97g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	231% 300g	130g per day for Men 19-50 years
Sugars	48% 34.8g	109% 79.4g	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	13.3% 9.64g	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	% 9g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	95% 36g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	85.5% 1.1mg	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	24% 95μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 119mg	38.4% 34.5mg	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	5.3% 0.79mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	NA	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	9.64% 67.5mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.79% 29.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Cereals ready-to-eat, ALPEN:

• 14 ounces of Canned Orange Juice have 3.5 times more Vitamin C than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 10.3 times more Vitamin B1, 19 times more Vitamin B2, 10.5 times more Vitamin B3, 9 times more Vitamin B6, more Vitamin B12, 2.6 times more Vitamin E and 25 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals ready-to-eat, ALPEN provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Cereals ready-to-eat, ALPEN:

• 14 ounces of Canned Orange Juice have 11.9 times more Water than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 14.7 times more Calcium, 13.6 times more Copper, 30 times more Iron, 9.4 times more Magnesium, 21.8 times more Phosphorus, 2.3 times more Potassium, 173 times more Selenium and 75 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, ALPEN contain 7.5 times more Energy, 22 times more Fat, 6.3 times more Omega 3, 32.6 times more Omega 6, 6.9 times more Carbohydrate, 2.3 times more Sugars, 30.3 times more Fiber and 16.5 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein