Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	RALSTON Corn Flakes	Navel Oranges	Recommended Dietary Allowance
Energy	132% 3840kcal	17% 490kcal	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	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	96% 125g	130g per day for Men 19-50 years
Sugars	108% 78.4g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 46g	% 42.8g	g per day for Men 19-50 years
Fiber	71% 27g	58% 22g	38g per day for Men 19-50 years
Protein	105% 59g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	43.3% 0.39mg	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	2425% 194mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.89% 33g	23.2% 860g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of RALSTON Corn Flakes has 81.8 times more Vitamin A, 65.9 times more Vitamin B1, 34.1 times more Vitamin B2, 49.5 times more Vitamin B3, 24.1 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.6 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Navel Oranges provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Navel Oranges have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of RALSTON Corn Flakes has 1.9 times more Copper, 149.2 times more Iron, 3.3 times more Manganese, 1.4 times more Phosphorus, more Selenium and 571 times more Sodium than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 21.5 times more Calcium, 1.6 times more Magnesium, 1.6 times more Potassium and 26 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Navel Oranges lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Corn Flakes has 7.8 times more Energy, 7 times more Carbohydrate, 1.2 times more Fiber and 6.5 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.7 times more Fructose than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Navel Oranges offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.