Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	17% 490kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	588% 765g	130g per day for Men 19-50 years
Sugars	115% 83g	2.76% 2g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	% 2g	g per day for Men 19-50 years
Fiber	7.9% 3g	100% 38g	38g per day for Men 19-50 years
Protein	12% 6.8g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	263% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	83% 1.08mg	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	47.5% 190μg	303% 1210μg	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	373% 336mg	0% 0mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	11% 110mg	606% 6060mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	229% 2.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.3% 1.3mg	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	23.6% 872g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Chilled Orange Juice versus 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Chilled Orange Juice has more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 10.9 times more Vitamin B1, 5.1 times more Vitamin B2, 15 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.4 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Chilled Orange Juice has 1.5 times more Potassium and 8 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 55.1 times more Calcium, 4.9 times more Copper, 220 times more Iron, 2.5 times more Magnesium, 6.8 times more Phosphorus, 200 times more Selenium and 12.6 times more Zinc than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 41.6 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 7.6 times more Energy, 12.6 times more Omega 3, 32.2 times more Omega 6, 6.6 times more Carbohydrate, 12.7 times more Fiber and 15.4 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein