Comparing Nutrients in 1 pound Fresh Orange juice VS Cereals ready-to-eat, QUAKER, Cap

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%

Macro Nutrients

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Energy	7.04% 204kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	304% 395g	130g per day for Men 19-50 years
Sugars	52.6% 38g	276% 200g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	680% 8.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	710% 9.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	679% 109mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	836% 11mg	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	34% 136μg	1534% 6137μg	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	252% 227mg	2% 1.8mg	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	1.2% 0.18mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	NA	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	11.3% 0.91mg	1223% 98mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	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	110% 771mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	193% 2889mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	741% 81.6mg	11mg per day for Men 19-50 years
Water	11% 401g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals ready-to-eat, QUAKER, Cap per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Cereals ready-to-eat, QUAKER, Cap to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Cereals ready-to-eat, QUAKER, Cap:

• 1 pound of Fresh Orange juice has 125 times more Vitamin C than Cereals ready-to-eat, QUAKER, Cap.
• While 1 lb of Cereals ready-to-eat, QUAKER, Cap contains 20 times more Vitamin B1, 67.9 times more Vitamin B2, 59.9 times more Vitamin B3, 59.9 times more Vitamin B6, 45.1 times more Vitamin B9 and 15.8 times more Vitamin E than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E
• 1 pound of Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Cereals ready-to-eat, QUAKER, Cap:

• 1 pound of Fresh Orange juice has 35.3 times more Water than Cereals ready-to-eat, QUAKER, Cap.
• While 1 lb of Cereals ready-to-eat, QUAKER, Cap contains 107.9 times more Iron, 5.1 times more Magnesium, 10 times more Phosphorus, 637 times more Sodium and 359.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cereals ready-to-eat, QUAKER, Cap contain similar levels of Potassium per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Zinc
• Both Raw Orange juice as well as Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER, Cap contains 8.8 times more Energy, 20 times more Fat, 95.5 times more Saturated Fat, 8.4 times more Carbohydrate, 5.3 times more Sugars, 13 times more Fiber and 6.6 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein