Comparing Nutrients in 5 ounces Canned Orange Juice VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Canned Orange Juice	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	9.72% 1.65g	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	88% 114g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.47% 1.06g	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	55% 21g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	46% 7.37mg	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	8.72% 0.11mg	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	10.6% 42.5μg	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	47.4% 42.7mg	0% 0mg	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	1.9% 0.28mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	0% 0mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	58.7% 247mg	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	84.6% 593mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size:

• 5 ounces of Canned Orange Juice have more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 5.1 times more Vitamin B1, 3.8 times more Vitamin B2, 25.9 times more Vitamin B3, 2.6 times more Vitamin B6 and 5.5 times more Vitamin E than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 5 ounces of Canned Orange Juice have more Copper and 27.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 4.4 times more Calcium, 38.7 times more Iron, 17.4 times more Magnesium, 24.6 times more Phosphorus, 2.1 times more Potassium, 82 times more Selenium and 78.3 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 11.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 7.2 times more Energy, 13.7 times more Fat, 7.7 times more Omega 3, 43.2 times more Omega 6, 7.3 times more Carbohydrate, 49 times more Fiber and 16.1 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