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

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Energy	53.4% 1548kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	94% 68g	46.5% 33.7g	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	12.4% 9g	12.3% 8.93g	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	% 8g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 17g	g per day for Men 19-50 years
Fiber	177% 67g	23% 8.73g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	234% 2108μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	24% 0.31mg	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	1368% 5473μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	18% 179mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	17% 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	3357% 269mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	5% 0.12mg	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	302% 2115mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.27% 10g	9.22% 341g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of RALSTON Wheat Bran flakes have 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 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 RALSTON Wheat Bran flakes vs Navel Oranges:

• 14 ounces of RALSTON Wheat Bran flakes have 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 Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 34 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Navel Oranges 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 ounces of RALSTON Wheat Bran flakes have 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 Navel Oranges.
• Both RALSTON Wheat Bran flakes and Navel Oranges offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein