Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Canned Orange Juice

Weight per 300 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g
• Canned Orange Juice: 638g

Cereals ready-to-eat, UNCLE SAM CEREAL have 7.4 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 ready-to-eat, UNCLE SAM CEREAL or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	44% 57g	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	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	0.25% 0.18g	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	% 0.36g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 26g	g per day for Men 19-50 years
Fiber	46.3% 17.6g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	24.7% 14g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	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	11.5% 46μg	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	2.3% 2.1mg	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	5.2% 0.78mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Canned Orange Juice	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	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	43.7% 3.5mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	46.3% 324mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	15% 560g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, UNCLE SAM CEREAL VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Canned Orange Juice:

• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.4 times more Vitamin B1, 3.2 times more Vitamin B3 and 4.2 times more Vitamin B6 than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 2.1 times more Vitamin B5, 3.3 times more Vitamin B9, 92.3 times more Vitamin C and 1.6 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Canned Orange Juice provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, UNCLE SAM CEREAL 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 ready-to-eat, UNCLE SAM CEREAL vs Canned Orange Juice:

• 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.3 times more Calcium, 4.6 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 23.4 times more Manganese, 3 times more Phosphorus, 119.9 times more Selenium, 7 times more Sodium and 13.1 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 3 times more Potassium and 145.8 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 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 ready-to-eat, UNCLE SAM CEREAL have 10.5 times more Fat, 83.5 times more Omega 3, 8.5 times more Omega 6, 9.2 times more Fiber and 3.2 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 41.3 times more Sugars and 85.2 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL 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 3, Omega 6 and Fiber