Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Orange Juice	Recommended Dietary Allowance
Energy	112% 3240kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	84.7% 110g	130g per day for Men 19-50 years
Sugars	454% 329g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	361% 137g	7.9% 3g	38g per day for Men 19-50 years
Protein	136% 76g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	422% 3800μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	24% 0.31mg	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	848% 3390μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Orange Juice	Recommended Dietary Allowance
Calcium	44% 440mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	2288% 183mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	9.13% 0.21mg	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	484% 3390mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	154% 5250mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.32% 86g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Orange Juice:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 42.2 times more Vitamin A, 15.4 times more Vitamin B1, 33.3 times more Vitamin B2, 42.3 times more Vitamin B3, 25.8 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.7 times more Vitamin E than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 33.4 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Orange Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Orange Juice:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 4.4 times more Calcium, 18.2 times more Copper, 183 times more Iron, 16.8 times more Magnesium, 152.9 times more Manganese, 19.9 times more Phosphorus, 2.9 times more Potassium, 59 times more Selenium, 95.5 times more Sodium and 95 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 10.2 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 6.9 times more Energy, 8.7 times more Omega 3, 27.2 times more Omega 6, 7.2 times more Carbohydrate, 3.8 times more Sugars, 45.7 times more Fiber and 11.2 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein