Comparing Nutrients in 100 calories Navel Oranges VS RALSTON Wheat Bran flakes

Weight per 100 calories

• Navel Oranges: 204g
• RALSTON Wheat Bran flakes: 25.6g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 8 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Navel Oranges or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Navel Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	6.07% 4.4g	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	6.33% 4.6g	0.8% 0.58g	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	% 4.02g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 3.2g	g per day for Men 19-50 years
Fiber	12% 4.5g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	153% 7.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	134% 1.74mg	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	17.3% 69.4μg	88.4% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	221% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 121mg	68.3% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.7% 88.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.58% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	9.83% 0.088mg	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	3.3% 0.27mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	38.7% 0.89mg	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	6.7% 47mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.018% 0.65g	3700g per day for Men 19-50 years

Navel Oranges VS RALSTON Wheat Bran Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 100 calories of Navel Oranges vs RALSTON Wheat Bran flakes:

• 100 calories of Navel Oranges have 2 times more Vitamin C than RALSTON Wheat Bran flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 5.6 times more Vitamin A, 8.7 times more Vitamin B1, 18 times more Vitamin B2, 26.8 times more Vitamin B3, 14.3 times more Vitamin B5, 10.8 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 67.4 times more Vitamin E than Raw Navel Oranges.
• 100 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs RALSTON Wheat Bran flakes:

• 100 calories of Navel Oranges have 7.6 times more Calcium, 2.1 times more Potassium and 270.5 times more Water than RALSTON Wheat Bran flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 65.4 times more Iron, 2.2 times more Magnesium, 15 times more Manganese, 2.9 times more Phosphorus, more Selenium, 73.6 times more Sodium and 101 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and RALSTON Wheat Bran flakes contain similar levels of Copper per 100 calories.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 100 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 1.3 times more Carbohydrate, 3.9 times more Sugars and 7.9 times more Fructose than RALSTON Wheat Bran flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Fiber per 100 calories.
• Both Raw Navel Oranges as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.