Comparing Nutrients in 1 pound Canned Orange Juice VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Canned Orange Juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	39% 50.6g	130g per day for Men 19-50 years
Sugars	55% 39.7g	0.44% 0.32g	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	15.2% 11g	0% 0g	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	% 10.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 0.32g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11.5% 0.15mg	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	27.2% 109μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.05% 0.91mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	44.8% 1.03mg	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	11% 77mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 pound of Canned Orange Juice has more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 1.4 times more Vitamin B1 and 4.2 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B3
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 pound of Canned Orange Juice has 1.3 times more Magnesium and 8 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 12.5 times more Calcium, 1.9 times more Copper, 47 times more Iron, 10.8 times more Manganese, 1.6 times more Phosphorus and 6.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 125.1 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 2.4 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one pound.