Comparing Nutrients in 7 ounces Chilled Orange Juice VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Chilled Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Energy	3.35% 97kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	13% 2.2g	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	123% 160g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	51% 37g	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	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	96% 36.3g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	165% 1486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	260% 3.37mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	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	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	POST Bran Flakes	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	110% 0.99mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	108% 454mg	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS POST Bran Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs POST Bran Flakes:

• 7 ounces of Chilled Orange Juice have more Vitamin C than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 374.5 times more Vitamin A, 28.3 times more Vitamin B1, 35.9 times more Vitamin B2, 59.6 times more Vitamin B3, 22.4 times more Vitamin B6, 35.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs POST Bran Flakes:

• 7 ounces of Chilled Orange Juice have 25.7 times more Water than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 4 times more Calcium, 11.9 times more Copper, 215.4 times more Iron, 20.8 times more Magnesium, 26.4 times more Phosphorus, 3 times more Potassium, 525 times more Selenium, 270 times more Sodium and 71.4 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 oz of Cereals ready-to-eat, POST Bran Flakes contain 6.7 times more Energy, 17.5 times more Fat, 12.4 times more Omega 3, 48.3 times more Omega 6, 7 times more Carbohydrate, 2.2 times more Sugars, 61 times more Fiber and 14.6 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