Comparing Nutrients in 7 ounces Fresh Orange juice VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Fresh Orange juice	POST Bran Flakes	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	123% 160g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	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	96% 36.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	165% 1486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	207% 33mg	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	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh 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	9.7% 0.087mg	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	4.96% 0.4mg	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	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	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	0.13% 2mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS POST Bran Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh 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 Fresh Orange juice vs POST Bran Flakes:

• 7 ounces of Fresh Orange juice have more Vitamin C than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 74.9 times more Vitamin A, 14.4 times more Vitamin B1, 46.7 times more Vitamin B2, 41.8 times more Vitamin B3, 42.5 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 19.3 times more Vitamin E than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Raw Orange juice 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 Fresh Orange juice vs POST Bran Flakes:

• 7 ounces of Fresh Orange juice have 26 times more Water than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 4 times more Calcium, 11.4 times more Copper, 140 times more Iron, 20.8 times more Magnesium, 26.4 times more Phosphorus, 2.7 times more Potassium, 525 times more Selenium, 540 times more Sodium and 100 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 7.3 times more Energy, 10.5 times more Fat, 7.9 times more Omega 3, 38.3 times more Omega 6, 7.7 times more Carbohydrate, 2.2 times more Sugars, 91.5 times more Fiber and 14.1 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein