Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Canned Orange Juice	Recommended Dietary Allowance
Energy	13.8% 399kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	62.5% 81.2g	38.4% 50g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	NA	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	16% 9g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	69.6% 626μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	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	56.7% 227μg	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	0.5% 0.45mg	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	2.72% 0.41mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Canned Orange Juice	Recommended Dietary Allowance
Calcium	25.4% 254mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	125% 10mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	41.5% 290mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.6% 356g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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, with raisins and spice, prepared with water vs Canned Orange Juice:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 15.3 times more Vitamin A, 4.6 times more Vitamin B1, 7.2 times more Vitamin B2, 11.7 times more Vitamin B3, 8.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 301 times more Vitamin C than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Canned Orange Juice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Canned Orange Juice:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 5.6 times more Calcium, 3.4 times more Copper, 22.1 times more Iron, 1.9 times more Magnesium, 22.2 times more Manganese, 3.8 times more Phosphorus, 16 times more Selenium, 27.8 times more Sodium and 10.5 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2.2 times more Potassium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Canned Orange Juice contain similar levels of Water per one pound.
• 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, with raisins and spice, prepared with water has 1.9 times more Energy, 1.6 times more Carbohydrate, 4.3 times more Fiber and 2.9 times more Protein than Canned Orange Juice.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Canned Orange Juice offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.