Comparing Nutrients in 100 grams Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	5.2% 151kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.016% 0.005g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	40.6% 29.4g	32% 23g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	7.7% 0.1mg	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	4.5% 18μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	0.67% 0.6mg	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	1.4% 0.21mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	0% 0mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	45.2% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.083% 3.3μg	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	0% 0mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	75.5% 317mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	1% 7mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	1.68% 62g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, FAMILIA:

• Jams, preserves, marmalade, reduced sugar have 25 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 32 times more Vitamin B1, 27.5 times more Vitamin B2, 22.5 times more Vitamin B3, 5 times more Vitamin B6, more Vitamin B12, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Jams, preserves, marmalade, reduced sugar.
• Both Jams, preserves, marmalade, reduced sugar and Cereals ready-to-eat, FAMILIA have similar amounts of Vitamin B9 per 100 g.
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, FAMILIA:

• Jams, preserves, marmalade, reduced sugar have 32.6 times more Water than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain more Calcium, 10.7 times more Copper, more Iron, 79.3 times more Magnesium, 48.1 times more Phosphorus, 8.4 times more Potassium, 43.3 times more Selenium and 38.4 times more Zinc than Jams, preserves, marmalade, reduced sugar.

Comparison of macro-nutrients per 100 grams:

• Jams, preserves, marmalade, reduced sugar have 1.3 times more Sugars than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2.6 times more Energy, 63 times more Fat, 142.2 times more Saturated Fat, 4.4 times more Omega 3, 53.4 times more Omega 6, 2 times more Carbohydrate, 5.7 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.