Comparing Nutrients in 1 pound Canned Orange Juice VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Energy	7.35% 213kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	281% 365g	130g per day for Men 19-50 years
Sugars	55% 39.7g	116% 84.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	218% 83g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	377% 3397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	593% 7.7mg	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	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	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	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.05% 0.91mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	252% 2.27mg	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	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	NA	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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS POST Bran Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs POST Bran Flakes:

• 1 pound of Canned Orange Juice has more Vitamin C than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 83.2 times more Vitamin A, 33.3 times more Vitamin B1, 66.7 times more Vitamin B2, 83.1 times more Vitamin B3, 54.8 times more Vitamin B6, 27.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs POST Bran Flakes:

• 1 pound of Canned Orange Juice has 25.8 times more Water than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 4.4 times more Calcium, 22.7 times more Copper, 280 times more Iron, 22.9 times more Magnesium, 26.4 times more Phosphorus, 2.9 times more Potassium, 525 times more Selenium, 135 times more Sodium and 125 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 7 times more Energy, 14 times more Fat, 12.4 times more Omega 3, 41.1 times more Omega 6, 7.3 times more Carbohydrate, 2.1 times more Sugars, 61 times more Fiber and 14.6 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein