Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Canned Orange Juice	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	16.2% 470kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	87.5% 28g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1008% 16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	408% 69.3g	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	508% 661g	130g per day for Men 19-50 years
Sugars	121% 87.6g	251% 182g	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	221% 84g	38g per day for Men 19-50 years
Protein	12% 6.8g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	23% 0.3mg	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	37.5% 150μg	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	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	10% 100mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	2.5% 100μg	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	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	52% 1.2mg	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	461% 3230mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 1 kilogram of Canned Orange Juice has 1.8 times more Vitamin B5, 1.6 times more Vitamin B9 and 100.3 times more Vitamin C than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 3.1 times more Vitamin B1, 4.5 times more Vitamin E and 262 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 1 kilogram of Canned Orange Juice has 29.2 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 5.1 times more Calcium, 3.6 times more Copper, 40.4 times more Iron, 4 times more Magnesium, 5.7 times more Manganese, 19 times more Phosphorus, 1.6 times more Potassium, 12 times more Selenium, 18.5 times more Sodium and 10 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 9.9 times more Energy, 122.2 times more Fat, 155.6 times more Saturated Fat, 230.3 times more Omega 3, 256.7 times more Omega 6, 6 times more Carbohydrate, 2.1 times more Sugars, 28 times more Fiber and 16.5 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