Comparing Nutrients in 1 kilogram Navel Oranges VS RALSTON Wheat Bran flakes

Macros Ratio

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

Macro Nutrients

	Navel Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17% 490kcal	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	0.53% 0.17g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	614% 798g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 125g	g per day for Men 19-50 years
Fiber	58% 22g	445% 169g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	43% 430mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	383% 3.45mg	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	16.3% 1.3mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	5848% 643mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges 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 Navel Oranges vs RALSTON Wheat Bran flakes:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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 Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Navel Oranges vs RALSTON Wheat Bran flakes:

• 1 kilogram of Navel Oranges has 34 times more Water than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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 Raw Navel Oranges.
• Both Navel Oranges and RALSTON Wheat Bran flakes contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of 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 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 Raw Navel Oranges.
• Both Navel Oranges and RALSTON Wheat Bran flakes offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein