Comparing Nutrients in 7 ounces Canned Orange Juice VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Canned Orange Juice	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	3.2% 93kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.22% 7.98g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	131% 171g	130g per day for Men 19-50 years
Sugars	24% 17.4g	94% 68g	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	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	2% 18μg	184% 1653μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	240% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	282% 3.67mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	460% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	31% 0.28mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	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	4.8% 33.7mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	70.3% 1054mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	100% 11mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 ounces of Canned Orange Juice have 1.4 times more Vitamin C than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 92.6 times more Vitamin A, 35.6 times more Vitamin B1, 74.8 times more Vitamin B2, 92.1 times more Vitamin B3, 59.7 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 ounces of Canned Orange Juice have 2.6 times more Potassium and 29.2 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 6.4 times more Copper, 66.7 times more Iron, 1.6 times more Magnesium, 4.2 times more Phosphorus, 102 times more Selenium, 132.8 times more Sodium and 139 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 8.6 times more Energy, 26.8 times more Fat, 200 times more Saturated Fat, 7.8 times more Carbohydrate, 3.9 times more Sugars, 2.7 times more Fiber and 6.8 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.