Comparing Nutrients in 7 ounces Fresh Orange juice VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%

Macro Nutrients

	Fresh Orange juice	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	7.37% 2.36g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	98% 128g	130g per day for Men 19-50 years
Sugars	23% 16.7g	3.53% 2.56g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	66% 25g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	58.5% 32.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	155% 2.02mg	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	15% 59.5μg	101% 405μg	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	110% 99mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	NA	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	4.96% 0.4mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	82% 1228mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 7 ounces of Fresh Orange juice have 500 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 8.2 times more Vitamin B1, 28.8 times more Vitamin B2, 25.4 times more Vitamin B3, 25.5 times more Vitamin B6, 6.8 times more Vitamin B9 and 13.8 times more Vitamin E than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 7 ounces of Fresh Orange juice have 9.8 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 22.1 times more Calcium, 43.9 times more Iron, 10.6 times more Magnesium, 23.3 times more Phosphorus, 1.6 times more Potassium, 619 times more Sodium and 52 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 6.5 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 8 times more Energy, 30.8 times more Fat, 49.5 times more Saturated Fat, 6.2 times more Carbohydrate, 63 times more Fiber and 23.6 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein