Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Orange Juice	Recommended Dietary Allowance
Energy	60.4% 1751kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	38.4% 50g	130g per day for Men 19-50 years
Sugars	189% 137g	55% 39.7g	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	1.13% 0.82g	15.2% 11g	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	% 1.77g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 135g	% 18.4g	g per day for Men 19-50 years
Fiber	86% 32.7g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	75% 42g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	349% 3139μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	11% 0.14mg	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	168% 671μg	27.2% 109μg	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	0% 0mg	152% 137mg	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	15.4% 2.3mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Orange Juice	Recommended Dietary Allowance
Calcium	117% 1170mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	587% 47mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	4.14% 0.095mg	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	198% 1383mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.78% 29g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Orange Juice:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 76.9 times more Vitamin A, 27.4 times more Vitamin B1, 47.7 times more Vitamin B2, 58.4 times more Vitamin B3, 3.4 times more Vitamin B5, 47.2 times more Vitamin B6, 6.2 times more Vitamin B9 and 2.6 times more Vitamin E than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Orange Juice:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 25.8 times more Calcium, 10.9 times more Copper, 103.6 times more Iron, 9 times more Magnesium, 109.4 times more Manganese, 17.9 times more Phosphorus, 2 times more Potassium, 168 times more Selenium, 126.3 times more Sodium and 43 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 13.7 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 8.2 times more Energy, 31.5 times more Fat, 43.2 times more Saturated Fat, 7.3 times more Omega 3, 57.3 times more Omega 6, 7 times more Carbohydrate, 3.5 times more Sugars, 24 times more Fiber and 13.6 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 13.5 times more Fructose than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein