Comparing Nutrients in 14 ounces Navel Oranges VS 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	6.7% 194kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	244% 317g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 8g	g per day for Men 19-50 years
Sucrose	% 17g	% 49.6g	g per day for Men 19-50 years
Fiber	23% 8.73g	177% 67g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	17% 171mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2321% 255mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS RALSTON Wheat Bran flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 44.3 times more Vitamin A, 69.3 times more Vitamin B1, 142.9 times more Vitamin B2, 213.1 times more Vitamin B3, 114.2 times more Vitamin B5, 86.1 times more Vitamin B6, 40.6 times more Vitamin B9, more Vitamin B12, 4.1 times more Vitamin C, more Vitamin D, 536.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

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

• 14 ounces of Navel Oranges have 34 times more Water than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8.8 times more Copper, 520.5 times more Iron, 17.3 times more Magnesium, 119.6 times more Manganese, 23.2 times more Phosphorus, 3.8 times more Potassium, more Selenium, 586 times more Sodium and 804.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and RALSTON Wheat Bran flakes contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8 times more Energy, 22.4 times more Fat, 9.7 times more Omega 3, 56.4 times more Omega 6, 6.4 times more Carbohydrate, 2 times more Sugars, 7.7 times more Fiber and 11.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and RALSTON Wheat Bran flakes offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein