Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Fresh Orange juice	Recommended Dietary Allowance
Energy	59% 1706kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	36.3% 47g	130g per day for Men 19-50 years
Sugars	110% 80g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	99% 37.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	82.3% 46g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	547% 6.56mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.45mg	14% 0.18mg	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	193% 771μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	252% 227mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.4% 2.9mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Fresh Orange juice	Recommended Dietary Allowance
Calcium	112% 1116mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	22% 0.2mg	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	688% 55mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	2.76% 0.064mg	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	233% 1628mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	45.2% 1538mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	169% 2536mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Fresh Orange juice:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar has 16.1 times more Vitamin B1, 20.6 times more Vitamin B2, 22.7 times more Vitamin B3, 24.5 times more Vitamin B6, 5.7 times more Vitamin B9 and 16 times more Vitamin E than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 500 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Raw Orange juice have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Fresh Orange juice:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar has 22.4 times more Calcium, 60.7 times more Iron, 9.4 times more Magnesium, 21.1 times more Phosphorus, 1.7 times more Potassium, 559 times more Sodium and 46 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 11.9 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar has 8.4 times more Energy, 37.3 times more Fat, 87.1 times more Saturated Fat, 6.9 times more Carbohydrate, 2.1 times more Sugars, 41.5 times more Fiber and 14.5 times more Protein than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein