Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cereals, QUAKER, hominy grits, white, regular, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%

Macro Nutrients

	Canned Orange Juice	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Energy	16.2% 470kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	609% 792g	130g per day for Men 19-50 years
Sugars	121% 87.6g	8.83% 6.4g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	42% 16g	38g per day for Men 19-50 years
Protein	12% 6.8g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	508% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	115% 1.5mg	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	60% 240μg	513% 2050μg	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	334% 301mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Calcium	10% 100mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	NA	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	553% 44.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	24.3% 170mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.7% 877g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals, QUAKER, hominy grits, white, regular, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 1 kilogram of Canned Orange Juice has more Vitamin C than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry contains 15.6 times more Vitamin B1, 17.1 times more Vitamin B2, 26.5 times more Vitamin B3, 4.8 times more Vitamin B6 and 8.5 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 1 kilogram of Canned Orange Juice has 1.3 times more Potassium and 8.8 times more Water than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry contains 44.2 times more Iron, 2.7 times more Magnesium, 4.3 times more Phosphorus and 10.3 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Zinc
• Both Unsweetened Canned Orange Juice as well as Cereals, QUAKER, hominy grits, white, regular, dry lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 13.7 times more Sugars than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, regular, dry contains 7.7 times more Energy, 7.2 times more Carbohydrate, 5.3 times more Fiber and 12.9 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein