Comparing Nutrients in 7 ounces Chilled Orange Juice VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	117% 152g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	0.55% 0.4g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	% 0.4g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	16.5% 0.21mg	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	9.43% 37.7μg	60% 240μg	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	74% 66.7mg	0% 0mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	2.2% 22mg	120% 1203mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	45.4% 0.41mg	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	3.22% 0.26mg	709% 56.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Chilled Orange Juice have more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 10.9 times more Vitamin B1, 5.1 times more Vitamin B2, 15 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.4 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 7 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Chilled Orange Juice have 1.5 times more Potassium and 8 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 55.1 times more Calcium, 4.9 times more Copper, 220 times more Iron, 2.5 times more Magnesium, 6.8 times more Phosphorus, 200 times more Selenium and 12.6 times more Zinc than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 41.6 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 7.6 times more Energy, 12.6 times more Omega 3, 32.2 times more Omega 6, 6.6 times more Carbohydrate, 12.7 times more Fiber and 15.4 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein