Comparing Nutrients in 1 kilogram Fresh Orange juice VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Fresh Orange juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	15.5% 450kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	619% 805g	130g per day for Men 19-50 years
Sugars	116% 84g	122% 88.6g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	342% 130g	38g per day for Men 19-50 years
Protein	12.5% 7g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	542% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	539% 86.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	174% 8.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	662% 8.6mg	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	75% 300μg	863% 3450μg	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	556% 500mg	1.1% 1mg	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	2.67% 0.4mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	11% 110mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	378% 3.4mg	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	25% 2mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	1407% 32.4mg	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	667% 4670mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	24% 883g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Fresh Orange juice has 500 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 7.2 times more Vitamin B1, 4 times more Vitamin B2, 21.6 times more Vitamin B3, 4.6 times more Vitamin B5, 21.5 times more Vitamin B6, 11.5 times more Vitamin B9 and 15.5 times more Vitamin E than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E
• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Fresh Orange juice has 25.2 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 2.9 times more Calcium, 7.7 times more Copper, 140 times more Iron, 11.3 times more Magnesium, 231.1 times more Manganese, 27.5 times more Phosphorus, 2 times more Potassium, 91 times more Selenium, 465 times more Sodium and 41.4 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 8 times more Energy, 5.5 times more Omega 3, 24.8 times more Omega 6, 7.7 times more Carbohydrate, 65 times more Fiber and 16 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein