Comparing Nutrients in 5 ounces Fresh Orange juice VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Fresh Orange juice	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	10% 1.7g	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	82.5% 107g	130g per day for Men 19-50 years
Sugars	16.4% 12g	69.7% 50.5g	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	15% 11g	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	% 10.8g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 28.3g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	121% 1.57mg	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	75.5% 302μg	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	1.1% 0.99mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	50% 0.45mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	126% 2.9mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Fresh Orange juice have 71.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 49.4 times more Vitamin A, 8.8 times more Vitamin B1, 22.3 times more Vitamin B2, 26.2 times more Vitamin B3, 4.4 times more Vitamin B5, 27.8 times more Vitamin B6, 7.1 times more Vitamin B9 and 10 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Fresh Orange juice have 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 21.4 times more Calcium, 7.2 times more Copper, 45.5 times more Iron, 7.5 times more Magnesium, 145.9 times more Manganese, 17.2 times more Phosphorus, 1.8 times more Potassium, 29 times more Selenium, 440 times more Sodium and 39.6 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 8 times more Energy, 20 times more Fat, 3.8 times more Omega 3, 41.7 times more Omega 6, 7.3 times more Carbohydrate, 4.2 times more Sugars, 3.6 times more Fructose, 29 times more Fiber and 13 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein