Comparing Nutrients in 7 ounces Canned Orange Juice VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Canned Orange Juice	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	3.2% 93kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	116% 150g	130g per day for Men 19-50 years
Sugars	24% 17.4g	98% 70.7g	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	6.65% 4.82g	21% 15.3g	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	% 4.5g	% 15g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 39.7g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	2% 18μg	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	169% 2.2mg	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	12% 47.6μg	106% 423μg	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	66.4% 59.7mg	1.54% 1.4mg	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	2.65% 0.4mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	2% 20mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	176% 4.05mg	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	4.8% 33.7mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 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 7 ounces of Canned Orange Juice vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Canned Orange Juice have 43 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 54.9 times more Vitamin A, 20.3 times more Vitamin B1, 31.9 times more Vitamin B2, 52.1 times more Vitamin B3, 4.6 times more Vitamin B5, 35.8 times more Vitamin B6, 8.9 times more Vitamin B9 and 2 times more Vitamin E than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Unsweetened Canned 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 seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Canned Orange Juice have 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 23.5 times more Calcium, 14.5 times more Copper, 91 times more Iron, 8.2 times more Magnesium, 97.3 times more Manganese, 17.2 times more Phosphorus, 2 times more Potassium, 29 times more Selenium, 110 times more Sodium and 49.5 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.7 times more Energy, 26.7 times more Fat, 6 times more Omega 3, 44.8 times more Omega 6, 6.9 times more Carbohydrate, 4.1 times more Sugars, 3.2 times more Fructose, 19.3 times more Fiber and 13.4 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein