Comparing Nutrients in 7 ounces POST, GRAPE-NUTS Flakes VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	25.7% 746kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	51.7% 67g	130g per day for Men 19-50 years
Sugars	41.6% 30g	81.2% 59g	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	NA	20.7% 15g	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	NA	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	5.22% 2g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	171% 1538μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	39.7% 0.52mg	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	342% 1369μg	38.2% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	319% 287mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.6% 274IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	692% 55.4mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	79.4% 556mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Frozen Orange Juice Concentrate with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of POST, GRAPE-NUTS Flakes versus 7 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of POST, GRAPE-NUTS Flakes vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of POST, GRAPE-NUTS Flakes have 59.6 times more Vitamin A, 4.7 times more Vitamin B1, 8.6 times more Vitamin B2, 15.7 times more Vitamin B3, 6.5 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, more Vitamin D, 1.4 times more Vitamin E and 6.5 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 7 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C
• 7 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K

Comparing minerals per 7 ounces for POST, GRAPE-NUTS Flakes vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of POST, GRAPE-NUTS Flakes have 5.1 times more Copper, 84.5 times more Iron, 2.9 times more Magnesium, 119.5 times more Selenium, 67.1 times more Sodium and 48.8 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 16.1 times more Calcium and 1.9 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Frozen Orange Juice Concentrate with Calcium contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST, GRAPE-NUTS Flakes have 2.6 times more Energy, 14.8 times more Fat, 7.5 times more Omega 3, 29.8 times more Omega 6, 2.4 times more Carbohydrate, 10.2 times more Fiber and 3.9 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 2 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6