Comparing Nutrients in 1 pound Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Orange Juice	Recommended Dietary Allowance
Energy	50.7% 1470kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	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	275% 358g	38.4% 50g	130g per day for Men 19-50 years
Sugars	206% 149g	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	164% 62g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	192% 1724μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	227% 2.72mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	241% 38.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	384% 1538μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	472% 11.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.54% 4.1mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51.4% 308IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Canned Orange Juice	Recommended Dietary Allowance
Calcium	20% 200mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	1038% 83mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	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	220% 1538mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	116% 1733mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1.05% 39g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST Raisin Bran Cereal 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 ready-to-eat, POST Raisin Bran Cereal vs Canned Orange Juice:

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has 42.2 times more Vitamin A, 15.4 times more Vitamin B1, 33.3 times more Vitamin B2, 42.3 times more Vitamin B3, 25.8 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.7 times more Vitamin E than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 33.4 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Canned Orange Juice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST Raisin Bran Cereal vs Canned Orange Juice:

• 1 pound of Cereals ready-to-eat, POST Raisin Bran Cereal has 4.4 times more Calcium, 18.2 times more Copper, 183 times more Iron, 16.8 times more Magnesium, 152.9 times more Manganese, 19.9 times more Phosphorus, 2.9 times more Potassium, 59 times more Selenium, 95.5 times more Sodium and 95 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 10.2 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 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 ready-to-eat, POST Raisin Bran Cereal has 6.9 times more Energy, 8.7 times more Omega 3, 27.2 times more Omega 6, 7.2 times more Carbohydrate, 3.8 times more Sugars, 45.7 times more Fiber and 11.2 times more Protein than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein