Comparing Nutrients in 14 ounces Valencia Oranges VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Valencia Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	30.3% 5.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	244% 317g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	12.4% 9g	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	% 8g	g per day for Men 19-50 years
Sucrose	NA	% 49.6g	g per day for Men 19-50 years
Fiber	26% 9.92g	177% 67g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	2076% 27mg	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	38.7% 155μg	1368% 5473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3422% 82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	1057% 951mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	16% 159mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	152% 1.37mg	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	4.47% 0.36mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	598% 13.8mg	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	9.64% 67.5mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2321% 255mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs RALSTON Wheat Bran flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 44.3 times more Vitamin A, 54.2 times more Vitamin B1, 182.3 times more Vitamin B2, 330.5 times more Vitamin B3, 119.2 times more Vitamin B5, 107.9 times more Vitamin B6, 35.4 times more Vitamin B9, more Vitamin B12, 4.9 times more Vitamin C and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Valencia Oranges vs RALSTON Wheat Bran flakes:

• Raw Valencia Oranges have 34.1 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 9.3 times more Copper, 751.9 times more Iron, 19 times more Magnesium, 150.7 times more Manganese, 31.4 times more Phosphorus, 3.5 times more Potassium, more Sodium and 1072.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8 times more Energy, 11.2 times more Fat, 12.4 times more Saturated Fat, 5.4 times more Omega 3, 29.5 times more Omega 6, 6.7 times more Carbohydrate, 6.8 times more Fiber and 9.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.