Comparing Nutrients in 100 calories Valencia Oranges VS RALSTON Corn Flakes

Weight per 100 calories

• Valencia Oranges: 204g
• RALSTON Corn Flakes: 26g

Cereals ready-to-eat, RALSTON Corn Flakes have 7.8 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.24% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.04g	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	0.48% 0.35g	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	% 0.39g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	2.74% 1.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	28.4% 255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	34.2% 5.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	38.2% 0.5mg	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	20% 79.6μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12.4% 74.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.035% 0.005mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	2.17% 0.02mg	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	2.3% 0.18mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	0.43% 1.82mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	1.08% 0.025mg	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	4.96% 34.7mg	1.23% 8.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	NA	1.04% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.47% 0.052mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.023% 0.86g	3700g per day for Men 19-50 years

Valencia Oranges VS RALSTON Corn Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or RALSTON Corn Flakes?

Lets compare vitamin content per 100 calories of Valencia Oranges vs RALSTON Corn Flakes:

• 100 calories of Valencia Oranges have 19.8 times more Vitamin B5 and 5.8 times more Vitamin C than RALSTON Corn Flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 10.4 times more Vitamin A, 6.6 times more Vitamin B1, 5.6 times more Vitamin B2, 9.8 times more Vitamin B3, 3.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 100 calories of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

Comparing minerals per 100 calories for Valencia Oranges vs RALSTON Corn Flakes:

• 100 calories of Valencia Oranges have 156.7 times more Calcium, 3.9 times more Copper, 11.2 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 13.1 times more Potassium and 204.4 times more Water than RALSTON Corn Flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 27.5 times more Iron and more Sodium than Raw Valencia Oranges.
• 100 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 7.4 times more Omega 3, 7.3 times more Fiber and 1.4 times more Protein than RALSTON Corn Flakes.
• Both Valencia Oranges and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Fiber
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 6 in 100 calories.