Comparing Nutrients in 5 ounces Fresh Orange juice VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%

Macro Nutrients

	Fresh Orange juice	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	16% 21g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.23% 0.17g	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	4.14% 3g	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	% 2.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0.17g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	3% 1.13g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	7.08% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	5% 0.065mg	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	10.6% 42.5μg	9.92% 39.7μg	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	78.7% 71mg	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	0.38% 0.057mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	3.54% 0.28mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	2.3% 0.052mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 5 ounces of Fresh Orange juice have 4.1 times more Vitamin B5 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 1.9 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Orange juice.
• Both Fresh Orange juice and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Orange juice as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 5 ounces of Fresh Orange juice have more Copper, 1.6 times more Magnesium and 7.4 times more Potassium than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 2.9 times more Iron and 31 times more Selenium than Raw Orange juice.
• Both Fresh Orange juice and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Selenium
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium and Potassium
• Both Raw Orange juice as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 70 times more Sugars and more Fructose than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 1.6 times more Energy, 1.4 times more Carbohydrate, 4 times more Fiber and 2.4 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.