Comparing Nutrients in 1 kilogram Canned Orange Juice VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Energy	16.2% 470kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	65.4% 11g	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	619% 805g	130g per day for Men 19-50 years
Sugars	121% 87.6g	257% 186g	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	482% 183g	38g per day for Men 19-50 years
Protein	12% 6.8g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	10% 90μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	1044% 167mg	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	1308% 17mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	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	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Calcium	10% 100mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	556% 5mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	545% 2290mg	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs POST Bran Flakes:

• 1 kilogram of Canned Orange Juice has more Vitamin C than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 83.2 times more Vitamin A, 33.3 times more Vitamin B1, 66.7 times more Vitamin B2, 83.1 times more Vitamin B3, 54.8 times more Vitamin B6, 27.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.9 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, Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs POST Bran Flakes:

• 1 kilogram of Canned Orange Juice has 25.8 times more Water than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 4.4 times more Calcium, 22.7 times more Copper, 280 times more Iron, 22.9 times more Magnesium, 26.4 times more Phosphorus, 2.9 times more Potassium, 525 times more Selenium, 135 times more Sodium and 125 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 7 times more Energy, 14 times more Fat, 12.4 times more Omega 3, 41.1 times more Omega 6, 7.3 times more Carbohydrate, 2.1 times more Sugars, 61 times more Fiber and 14.6 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