Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	RALSTON Corn Flakes	Canned Orange Juice	Recommended Dietary Allowance
Energy	132% 3840kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	84.7% 110g	130g per day for Men 19-50 years
Sugars	108% 78.4g	121% 87.6g	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	18.5% 13.4g	33.5% 24.3g	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	% 15g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 46g	% 40.6g	g per day for Men 19-50 years
Fiber	71% 27g	7.9% 3g	38g per day for Men 19-50 years
Protein	105% 59g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	24% 0.31mg	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	1785% 7140μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2% 20mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	2425% 194mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	9.13% 0.21mg	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	47% 330mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.89% 33g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of RALSTON Corn Flakes vs Canned Orange Juice:

• 1 kilogram of RALSTON Corn Flakes has 109 times more Vitamin A, 114.9 times more Vitamin B1, 82.9 times more Vitamin B2, 104.6 times more Vitamin B3, 61.5 times more Vitamin B6, 29.8 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C and more Vitamin D than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.8 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Canned Orange Juice:

• 1 kilogram of RALSTON Corn Flakes has 3.4 times more Copper, 194 times more Iron, 4.5 times more Manganese, 1.9 times more Phosphorus, 22 times more Selenium and 142.8 times more Sodium than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.4 times more Magnesium, 1.7 times more Potassium and 26.5 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Magnesium
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Corn Flakes has 8.2 times more Energy, 8 times more Carbohydrate, 9 times more Fiber and 8.7 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.8 times more Fructose than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Canned Orange Juice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.