Comparing Nutrients in 5 ounces Canned Orange Juice VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	9.26% 1.57g	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	87.8% 114g	130g per day for Men 19-50 years
Sugars	17% 12.4g	36.4% 26.4g	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	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	68.3% 26g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	118% 1062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	148% 23.7mg	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	185% 2.4mg	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	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	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	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	78.7% 0.71mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	77.3% 325mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS POST Bran Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs POST Bran Flakes:

• 5 ounces of Canned Orange Juice have more Vitamin C than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 83.2 times more Vitamin A, 33.3 times more Vitamin B1, 66.7 times more Vitamin B2, 83.1 times more Vitamin B3, 54.8 times more Vitamin B6, 27.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E
• 5 ounces of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs POST Bran Flakes:

• 5 ounces of Canned Orange Juice have 25.8 times more Water than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 4.4 times more Calcium, 22.7 times more Copper, 280 times more Iron, 22.9 times more Magnesium, 26.4 times more Phosphorus, 2.9 times more Potassium, 525 times more Selenium, 135 times more Sodium and 125 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, POST Bran Flakes contain 7 times more Energy, 14 times more Fat, 12.4 times more Omega 3, 41.1 times more Omega 6, 7.3 times more Carbohydrate, 2.1 times more Sugars, 61 times more Fiber and 14.6 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