Comparing Nutrients in 7 ounces Fresh Orange juice VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Fresh Orange juice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	6.56% 1.1g	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	138% 179g	130g per day for Men 19-50 years
Sugars	23% 16.7g	147% 106g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	229% 36.7mg	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	290% 3.77mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	44% 0.4mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	28% 117mg	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	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals ready-to-eat, POST, GOLDEN CRISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Fresh Orange juice have more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 83.2 times more Vitamin A, 15.6 times more Vitamin B1, 53.3 times more Vitamin B2, 46.3 times more Vitamin B3, 47.5 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 8.3 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 Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Fresh Orange juice have 63.1 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 4.5 times more Copper, 33.5 times more Iron, 5.4 times more Magnesium, 13.4 times more Phosphorus, 486 times more Selenium, 95 times more Sodium and 112 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Selenium and Zinc
• Both Raw Orange juice as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 8.4 times more Energy, 3.5 times more Omega 3, 19.4 times more Omega 6, 8.7 times more Carbohydrate, 6.4 times more Sugars, 25 times more Fiber and 7.9 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