Comparing Nutrients in 7 ounces Fresh Orange juice VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	8.4% 1.43g	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	131% 170g	130g per day for Men 19-50 years
Sugars	23% 16.7g	121% 88g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	266% 42.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	326% 4.24mg	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	771% 3086μg	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% 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	0.53% 0.079mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	24.5% 0.22mg	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	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	64.5% 1.5mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	100% 1496mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	292% 32mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 7 ounces of Fresh Orange juice have 1.3 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 17.9 times more Vitamin B1, 60.7 times more Vitamin B2, 53.7 times more Vitamin B3, 53.5 times more Vitamin B6, 51.8 times more Vitamin B9 and 15.5 times more Vitamin E than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Fresh Orange juice have 35.3 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.5 times more Copper, 97.1 times more Iron, 5 times more Magnesium, 53.4 times more Manganese, 9.8 times more Phosphorus, 65 times more Selenium, 754 times more Sodium and 323.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 8.8 times more Energy, 25.6 times more Fat, 139.4 times more Saturated Fat, 24.9 times more Omega 6, 8.2 times more Carbohydrate, 5.3 times more Sugars, 12.5 times more Fiber and 6.3 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in seven ounces.