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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Fresh Orange juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	6.16% 179kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	31.8% 41.3g	246% 319g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	136% 51.6g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	29.8% 119μg	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	220% 198mg	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	1.06% 0.16mg	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

	Fresh Orange juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	150% 1.35mg	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	9.92% 0.79mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	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	23.3% 794mg	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	0.26% 3.97mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Fresh 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 Fresh Orange juice vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Fresh Orange juice have 500 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 7.2 times more Vitamin B1, 4 times more Vitamin B2, 21.6 times more Vitamin B3, 4.6 times more Vitamin B5, 21.5 times more Vitamin B6, 11.5 times more Vitamin B9 and 15.5 times more Vitamin E than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C
• Both Raw 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 Fresh Orange juice vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Fresh Orange juice have 25.2 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 2.9 times more Calcium, 7.7 times more Copper, 140 times more Iron, 11.3 times more Magnesium, 231.1 times more Manganese, 27.5 times more Phosphorus, 2 times more Potassium, 91 times more Selenium, 465 times more Sodium and 41.4 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 8 times more Energy, 5.5 times more Omega 3, 24.8 times more Omega 6, 7.7 times more Carbohydrate, 65 times more Fiber and 16 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein