Comparing Nutrients in 5 ounces Fresh Orange juice VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7.13% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	12.3% 2.1g	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	85% 111g	130g per day for Men 19-50 years
Sugars	16.4% 12g	32.6% 23.6g	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	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	32.5% 12.3g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	96% 1.25mg	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	257% 1029μg	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	19% 17mg	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	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	72.3% 0.65mg	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	523% 42mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 5 ounces of Fresh Orange juice have 4.2 times more Vitamin C than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 35.4 times more Vitamin A, 8.3 times more Vitamin B1, 28 times more Vitamin B2, 23.8 times more Vitamin B3, 22 times more Vitamin B6, 24.2 times more Vitamin B9 and 81 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Orange juice as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 5 ounces of Fresh Orange juice have 32.1 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 19.1 times more Calcium, 10.4 times more Copper, 147.5 times more Iron, 10.4 times more Magnesium, 21.7 times more Phosphorus, 1.8 times more Potassium, 63 times more Selenium, 344 times more Sodium and 142.8 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 8.4 times more Energy, 24.4 times more Fat, 36.7 times more Saturated Fat, 6.4 times more Omega 3, 51 times more Omega 6, 7.5 times more Carbohydrate, 2 times more Sugars, 43.5 times more Fiber and 16 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