Comparing Nutrients in 14 ounces Oranges VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	6.43% 187kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	269% 349g	130g per day for Men 19-50 years
Sugars	51% 37g	43% 31g	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	7.34% 5.3g	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	% 5.87g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	433% 3894μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	1483% 17.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	531% 6.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	522% 83.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	582% 7.57mg	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	29.8% 119μg	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	189% 1135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	16% 159mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	33% 0.3mg	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	4.96% 0.4mg	962% 77mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	16.4% 0.38mg	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	7.94% 55.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs RALSTON Corn Flakes:

• Raw Oranges have 2.5 times more Vitamin B5 and 9 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 89.2 times more Vitamin A, 51.5 times more Vitamin B1, 43.5 times more Vitamin B2, 74.6 times more Vitamin B3, 31.8 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin C per 14 oz.
• Both Raw Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs RALSTON Corn Flakes:

• Raw Oranges have 20 times more Calcium, 1.4 times more Magnesium, 1.7 times more Potassium and 26.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 1.7 times more Copper, 194 times more Iron, 3.8 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes contain 8.2 times more Energy, 2.4 times more Omega 3, 15.4 times more Omega 6, 7.5 times more Carbohydrate and 6.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Sugars and Fiber per 14 oz.
• Both Raw Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.