Comparing Nutrients in 5 ounces Canned Orange Juice VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Canned Orange Juice	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	9.53% 1.62g	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	86% 112g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.84% 1.33g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.78g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	55.5% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	18.5% 0.24mg	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	15.2% 61μg	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	0% 0mg	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	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	60% 0.54mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	155% 3.57mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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, original big biscuit 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, original big biscuit:

• 5 ounces of Canned Orange Juice have more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 7.2 times more Vitamin B1, 4.3 times more Vitamin B2, 31.1 times more Vitamin B3, 1.7 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• 5 ounces of Canned Orange Juice have 14.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 5.6 times more Calcium, 17.3 times more Copper, 26.3 times more Iron, 13 times more Magnesium, 120 times more Manganese, 22.1 times more Phosphorus, 2.1 times more Potassium, 28 times more Selenium and 72.3 times more Zinc than Unsweetened Canned Orange Juice.
• 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 Canned Orange Juice have 9.3 times more Sugars and more Fructose than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 7.2 times more Energy, 13.4 times more Fat, 11 times more Omega 3, 42.3 times more Omega 6, 7.2 times more Carbohydrate, 41.3 times more Fiber and 16.7 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