Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON CRISP RICE VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Navel Oranges	Recommended Dietary Allowance
Energy	132% 3830kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	663% 862g	96% 125g	130g per day for Men 19-50 years
Sugars	167% 121g	117% 85g	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	8.4% 6.1g	31% 22.5g	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	% 6.6g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 103g	% 42.8g	g per day for Men 19-50 years
Fiber	18.4% 7g	58% 22g	38g per day for Men 19-50 years
Protein	119% 67g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1262% 11360μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1708% 20.5mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	991% 13mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1810% 290mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1490% 19.4mg	60.8% 0.79mg	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	1515% 6060μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2271% 54.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	717% 645mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	505% 3030IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	10% 1.5mg	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

	Cereals ready-to-eat, RALSTON CRISP RICE	Navel Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	43.3% 0.39mg	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	4091% 327mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	12.6% 0.29mg	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	140% 980mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	363% 5450mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE vs Navel Oranges:

• Cereals ready-to-eat, RALSTON CRISP RICE have 94.7 times more Vitamin A, 30.1 times more Vitamin B1, 25.3 times more Vitamin B2, 68.2 times more Vitamin B3, 1.2 times more Vitamin B5, 24.5 times more Vitamin B6, 17.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Raw Navel Oranges have similar amounts of Vitamin C per 1 kg.
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON CRISP RICE vs Navel Oranges:

• Cereals ready-to-eat, RALSTON CRISP RICE have 3.8 times more Copper, 251.8 times more Iron, 2.1 times more Magnesium, 37.9 times more Manganese, 4.3 times more Phosphorus, more Selenium, 545 times more Sodium and 16.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.6 times more Calcium, 1.6 times more Potassium and 23.7 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON CRISP RICE have 7.8 times more Energy, 8.4 times more Fat, 21.2 times more Saturated Fat, 12.7 times more Omega 6, 6.9 times more Carbohydrate, 1.4 times more Sugars and 7.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.7 times more Fructose and 3.1 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.