Comparing Nutrients in 5 ounces Canned Orange Juice VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Canned Orange Juice	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	7.05% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	87.6% 114g	130g per day for Men 19-50 years
Sugars	17% 12.4g	64.6% 47g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	38% 14.5g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	93% 1.2mg	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	8.5% 34μg	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	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	3.44% 24mg	68.6% 481mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	82% 9mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 5 ounces of Canned Orange Juice have more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 28.1 times more Vitamin A, 16.2 times more Vitamin B1, 34.3 times more Vitamin B2, 42.1 times more Vitamin B3, 27.4 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 5 ounces of Canned Orange Juice have 11.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 3.3 times more Calcium, 23.1 times more Copper, 152.5 times more Iron, 13.6 times more Magnesium, 19.9 times more Phosphorus, 3 times more Potassium, 386 times more Selenium, 116.5 times more Sodium and 159 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 7.3 times more Energy, 8.9 times more Omega 3, 31.3 times more Omega 6, 7.3 times more Carbohydrate, 3.8 times more Sugars, 34 times more Fiber and 11.2 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein