Comparing Nutrients in 14 ounces Canned Orange Juice VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Canned Orange Juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	6.43% 187kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	17% 2.86g	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	246% 319g	130g per day for Men 19-50 years
Sugars	48% 34.8g	48.5% 35g	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	136% 51.6g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	263% 3.4mg	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	342% 1369μg	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	133% 119mg	0.44% 0.4mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	150% 1.35mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	558% 13mg	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	265% 1853mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 14 ounces of Canned Orange Juice have 301 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 16.7 times more Vitamin B1, 5.7 times more Vitamin B2, 42.9 times more Vitamin B3, 4.8 times more Vitamin B5, 27.7 times more Vitamin B6, 14.4 times more Vitamin B9 and 3.1 times more Vitamin E than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Canned Orange Juice have 25.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.2 times more Calcium, 15.5 times more Copper, 280 times more Iron, 12.4 times more Magnesium, 154.1 times more Manganese, 27.5 times more Phosphorus, 2.2 times more Potassium, 91 times more Selenium, 116.3 times more Sodium and 51.8 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 7.7 times more Energy, 8.7 times more Omega 3, 26.7 times more Omega 6, 7.3 times more Carbohydrate, 43.3 times more Fiber and 16.5 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein