Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Canned Orange Juice	Recommended Dietary Allowance
Energy	18.3% 530kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	3.68% 1.18g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	12% 15.6g	130g per day for Men 19-50 years
Sugars	38% 27.5g	17% 12.4g	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	NA	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	25.3% 14g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	3.4% 0.044mg	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	462% 1850μg	8.5% 34μg	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	47.4% 42.7mg	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	5.76% 0.86mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Canned Orange Juice	Recommended Dietary Allowance
Calcium	49.8% 498mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	520% 41.6mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	1.3% 0.03mg	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	85.7% 600mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Canned Orange Juice:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 32.8 times more Vitamin B1, 71 times more Vitamin B2, 85.5 times more Vitamin B3, 4 times more Vitamin B5, 58.1 times more Vitamin B6, 54.4 times more Vitamin B9 and 3.1 times more Vitamin E than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin C
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Canned Orange Juice:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 35.1 times more Calcium, 12.6 times more Copper, 293.3 times more Iron, 9.8 times more Magnesium, 111.1 times more Manganese, 24.9 times more Phosphorus, 1.5 times more Potassium, 230 times more Selenium, 125.3 times more Sodium and 344.5 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 20.4 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 8 times more Energy, 29.5 times more Fat, 46.1 times more Saturated Fat, 8.9 times more Omega 3, 50.3 times more Omega 6, 7.1 times more Carbohydrate, 2.2 times more Sugars, 22 times more Fiber and 14.7 times more Protein than Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein