Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	RALSTON Corn Flakes	Valencia Oranges	Recommended Dietary Allowance
Energy	52.6% 1524kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	36.3% 47g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	7.34% 5.3g	NA	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	42% 23.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	433% 3894μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	19.2% 0.25mg	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	708% 2834μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	16.3% 0.15mg	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	962% 77mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	3.97% 0.091mg	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	18.7% 131mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2266mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.36% 13g	9.26% 343g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 81.8 times more Vitamin A, 51.5 times more Vitamin B1, 43.5 times more Vitamin B2, 76.8 times more Vitamin B3, 30.3 times more Vitamin B6, 18.3 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2 times more Copper, 215.6 times more Iron, 4.1 times more Manganese, 1.9 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium, 1.4 times more Magnesium, 1.7 times more Potassium and 26.1 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 7.8 times more Energy, 6.3 times more Omega 6, 7.4 times more Carbohydrate and 5.7 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.