Comparing Nutrients in 1 kilogram Valencia Oranges VS RALSTON Corn Flakes

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17% 490kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	677% 880g	130g per day for Men 19-50 years
Sugars	NA	108% 78.4g	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	NA	18.5% 13.4g	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	NA	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	65.8% 25g	71% 27g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	1467% 19mg	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	98% 390μg	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	40% 400mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	83.3% 0.75mg	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	11.3% 0.9mg	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	41.3% 0.95mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS RALSTON Corn Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs RALSTON Corn Flakes:

• 1 kilogram of Valencia Oranges has 2.5 times more Vitamin B5 than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 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.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

Comparing minerals per 1 kilogram for Valencia Oranges vs RALSTON Corn Flakes:

• 1 kilogram of Valencia Oranges has 20 times more Calcium, 1.4 times more Magnesium, 1.7 times more Potassium and 26.1 times more Water than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 2 times more Copper, 215.6 times more Iron, 4.1 times more Manganese, 1.9 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 7.8 times more Energy, 7.4 times more Carbohydrate and 5.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and RALSTON Corn Flakes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.