Comparing Nutrients in 5 ounces Cereals, QUAKER, Quick Oats with Iron, Dry VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	18% 526kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	37% 48g	130g per day for Men 19-50 years
Sugars	2.78% 2g	58% 42g	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	NA	14.8% 10.7g	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	NA	% 9.33g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	35% 13.3g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.8% 0.77mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	28.3% 0.37mg	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	17.4% 69.5μg	27.3% 109μg	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	228% 205mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	82% 819mg	1000mg per day for Men 19-50 years
Copper	NA	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.7% 28μg	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	876% 70mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	7.15% 0.16mg	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	93% 649mg	63.4% 444mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS Frozen Orange Juice Concentrate with Calcium per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry versus 5 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have 2 times more Vitamin B1 than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Quick Oats with Iron, Dry vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have 149.8 times more Iron, 7.7 times more Magnesium, 1.5 times more Phosphorus and 20 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 12.3 times more Calcium and 1.8 times more Potassium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have 2.5 times more Energy, 27.5 times more Fat, 16.3 times more Saturated Fat, 2 times more Carbohydrate, 9.4 times more Fiber and 5.7 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 20.9 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.