Comparing Nutrients in 1 kilogram Oranges with Peel VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Oranges with Peel	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	21.7% 630kcal	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	119% 155g	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	118% 45g	71% 27g	38g per day for Men 19-50 years
Protein	23.2% 13g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	70% 700mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS RALSTON Corn Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs RALSTON Corn Flakes:

• 1 kilogram of Oranges with Peel has 3.3 times more Vitamin B5 than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 75.5 times more Vitamin A, 44.8 times more Vitamin B1, 34.8 times more Vitamin B2, 42.1 times more Vitamin B3, 20.5 times more Vitamin B6, 23.8 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and RALSTON Corn Flakes provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

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

• 1 kilogram of Oranges with Peel has 35 times more Calcium, 2 times more Magnesium, 1.8 times more Potassium and 24.9 times more Water than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 1.3 times more Copper, 24.3 times more Iron, 1.5 times more Phosphorus, 3.1 times more Selenium and 285.5 times more Sodium than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel 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 kilogram of Oranges with Peel has 1.7 times more Fiber than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 6.1 times more Energy, 5.7 times more Carbohydrate and 4.5 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.