Comparing Nutrients in 100 grams Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	5.2% 151kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.016% 0.005g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	29% 37.6g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	40.6% 29.4g	32.6% 23.6g	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	25.5% 9.7g	38g per day for Men 19-50 years
Protein	0% 0g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	70% 0.91mg	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	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	114% 2.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12% 73IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	0% 0mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	52.6% 0.47mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	108% 2.47mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	11.2% 382mg	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	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	25% 2.73mg	11mg per day for Men 19-50 years
Water	1.68% 62g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 100 g

Compare the macro and micronutrient content in 100 g of Jams, preserves, marmalade, reduced sugar versus 100 g of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 100 grams of Jams, preserves, marmalade, reduced sugar have more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 100 g of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 68 times more Vitamin B1, 38.5 times more Vitamin B2, 113.6 times more Vitamin B3, 8.4 times more Vitamin B5, 45.5 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 11 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• 100 grams of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin D and Vitamin E
• 100 grams of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 100 g of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Calcium, 12.4 times more Copper, more Iron, 30 times more Magnesium, 8.6 times more Manganese, 42 times more Phosphorus, 6.5 times more Potassium, 43.3 times more Selenium, more Sodium and 54.6 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 100 grams of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Jams, preserves, marmalade, reduced sugar have 1.2 times more Sugars than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 100 g of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.5 times more Energy, 56 times more Fat, 160 times more Saturated Fat, 3.5 times more Omega 3, 76.5 times more Omega 6, 2 times more Carbohydrate, 6.5 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• 100 grams of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3, Omega 6 and Protein