Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Orange Juice

Weight per 300 calories

• Cereals, oats, instant, fortified, maple and brown sugar, dry: 77.7g
• Canned Orange Juice: 638g

Cereals, oats, instant, fortified, maple and brown sugar, dry have 8.2 times more energy per 100g than Canned Orange Juice. It has high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	2.48% 0.04g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.08% 1.2g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	77% 56g	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	0.19% 0.14g	21.4% 15.5g	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	% 0.3g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 23g	% 26g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	13% 7.2g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	59.8% 538μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.2% 0.83mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.12mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.58% 0.48mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.5% 1.14mg	15.2% 0.2mg	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	28.8% 115μg	38.3% 153μg	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	0% 0mg	213% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.64% 0.4mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Orange Juice	Recommended Dietary Allowance
Calcium	20% 201mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	101% 8.05mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	5.83% 0.13mg	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	34% 237mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	26% 392mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.13% 4.97g	15% 560g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, Maple And Brown Sugar, Dry VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Orange Juice:

• 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 9.4 times more Vitamin A, 3.3 times more Vitamin B1, 5.8 times more Vitamin B2, 7.1 times more Vitamin B3 and 5.8 times more Vitamin B6 than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2.4 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and 3.2 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Orange Juice:

• 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.1 times more Calcium, 1.3 times more Copper, 12.6 times more Iron, 13.3 times more Manganese, 2.2 times more Phosphorus, 20.5 times more Selenium, 15.4 times more Sodium and 5.2 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 4.2 times more Potassium and 112.6 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Canned Orange Juice contain similar levels of Magnesium per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry have 7 times more Omega 6, 2.9 times more Fiber and 1.7 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2.4 times more Sugars and 110.9 times more Fructose than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in 300 calories.