Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Canned Orange Juice	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	16.2% 470kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	41% 13g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	75% 12.8g	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	580% 754g	130g per day for Men 19-50 years
Sugars	121% 87.6g	431% 313g	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	158% 60g	38g per day for Men 19-50 years
Protein	12% 6.8g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	10% 90μg	1048% 9430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	786% 9.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	822% 10.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	786% 126mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	967% 12.6mg	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	628% 2510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	3.33% 3mg	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	13.3% 2mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	10% 100mg	307% 3070mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	310% 2.8mg	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	1413% 113mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	1035% 24mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	333% 4990mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.77% 65.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Canned Orange Juice has 100.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 104.8 times more Vitamin A, 24.2 times more Vitamin B1, 50.9 times more Vitamin B2, 62.5 times more Vitamin B3, 4.2 times more Vitamin B5, 40.5 times more Vitamin B6, 10.5 times more Vitamin B9 and 2.3 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Canned Orange Juice has 13.4 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 30.7 times more Calcium, 12.7 times more Copper, 113 times more Iron, 8.4 times more Magnesium, 113.3 times more Manganese, 17.6 times more Phosphorus, 1.5 times more Potassium, 160 times more Selenium, 124.8 times more Sodium and 46.3 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 8.1 times more Energy, 42.5 times more Fat, 72.7 times more Saturated Fat, 8.6 times more Omega 3, 47.2 times more Omega 6, 6.9 times more Carbohydrate, 3.6 times more Sugars, 20 times more Fiber and 12.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein