Comparing Nutrients in 5 ounces Fresh Orange juice VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Fresh Orange juice	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.8% 0.48g	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	95% 123g	130g per day for Men 19-50 years
Sugars	16.4% 12g	27% 19.5g	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	0.098% 0.071g	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	% 19.4g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	198% 1780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	263% 3.42mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	428% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.7% 71mg	32.6% 29.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	0.47% 0.071mg	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 ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	20.6% 0.19mg	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	495% 39.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	40.2% 0.93mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	49% 733mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals ready-to-eat, RALSTON Crispy Hexagons per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons 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, RALSTON Crispy Hexagons:

• 5 ounces of Fresh Orange juice have 2.4 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 5 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 125.6 times more Vitamin A, 20.1 times more Vitamin B1, 68.4 times more Vitamin B2, 60.3 times more Vitamin B3, 60.4 times more Vitamin B6, 32.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Orange juice.
• Both Fresh Orange juice and Cereals ready-to-eat, RALSTON Crispy Hexagons provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Orange juice as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 5 ounces of Fresh Orange juice have 21.7 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 5 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 3 times more Copper, 139.7 times more Iron, 1.5 times more Magnesium, 46.6 times more Manganese, 3.7 times more Phosphorus, 22 times more Selenium, 517 times more Sodium and 148.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cereals ready-to-eat, RALSTON Crispy Hexagons contain similar levels of Potassium per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 42.4 times more Fructose than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 5 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 8.4 times more Energy, 8.3 times more Carbohydrate, 1.6 times more Sugars, 7.5 times more Fiber and 8.5 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 ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6 in five ounces.