Comparing Nutrients in 1 kilogram Canned Orange Juice VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Canned Orange Juice	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	16.2% 470kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	614% 798g	130g per day for Men 19-50 years
Sugars	121% 87.6g	237% 172g	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	33.5% 24.3g	31.3% 22.7g	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	% 22.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 125g	g per day for Men 19-50 years
Fiber	7.9% 3g	445% 169g	38g per day for Men 19-50 years
Protein	12% 6.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	10% 90μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5231% 68mg	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	60% 240μg	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	10% 100mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	383% 3.45mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	1507% 34.7mg	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	24.3% 170mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	5848% 643mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs RALSTON Wheat Bran flakes:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 59 times more Vitamin A, 120.8 times more Vitamin B1, 347.1 times more Vitamin B2, 450.6 times more Vitamin B3, 165.6 times more Vitamin B5, 219.4 times more Vitamin B6, 57.5 times more Vitamin B9, more Vitamin B12, 8 times more Vitamin C, more Vitamin D, 402.3 times more Vitamin E and 27 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Canned Orange Juice vs RALSTON Wheat Bran flakes:

• 1 kilogram of Canned Orange Juice has 34.7 times more Water than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 4.5 times more Calcium, 15.7 times more Copper, 676.7 times more Iron, 19 times more Magnesium, 165.1 times more Manganese, 31.4 times more Phosphorus, 3.4 times more Potassium, 92 times more Selenium, 146.5 times more Sodium and 1608.3 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 8.3 times more Energy, 22.4 times more Fat, 12.4 times more Omega 3, 48 times more Omega 6, 7.2 times more Carbohydrate, 2 times more Sugars, 56.3 times more Fiber and 15 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and RALSTON Wheat Bran flakes offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein