Comparing Nutrients in 1 kilogram RALSTON Wheat Bran flakes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	RALSTON Wheat Bran flakes	Fresh Orange juice	Recommended Dietary Allowance
Energy	134% 3900kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	80% 104g	130g per day for Men 19-50 years
Sugars	237% 172g	116% 84g	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	31.3% 22.7g	29.2% 21g	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	% 20g	% 18g	g per day for Men 19-50 years
Sucrose	% 125g	% 41.4g	g per day for Men 19-50 years
Fiber	445% 169g	5.26% 2g	38g per day for Men 19-50 years
Protein	182% 102g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	590% 5310μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	30.8% 0.4mg	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	3448% 13790μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8621% 207μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2663% 2397mg	556% 500mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5364% 805mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	45% 450mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	49% 0.44mg	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	8459% 677mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	6.1% 0.14mg	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	761% 5330mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	391% 5860mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Wheat Bran flakes versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of RALSTON Wheat Bran flakes vs Fresh Orange juice:

• 1 kilogram of RALSTON Wheat Bran flakes has 53.1 times more Vitamin A, 52.4 times more Vitamin B1, 243 times more Vitamin B2, 226.4 times more Vitamin B3, 156.8 times more Vitamin B5, 170 times more Vitamin B6, 46 times more Vitamin B9, more Vitamin B12, 4.8 times more Vitamin C, more Vitamin D, 2011.5 times more Vitamin E and 27 times more Vitamin K than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for RALSTON Wheat Bran flakes vs Fresh Orange juice:

• 1 kilogram of RALSTON Wheat Bran flakes has 4.1 times more Calcium, 7.8 times more Copper, 338.4 times more Iron, 17.3 times more Magnesium, 247.6 times more Manganese, 31.4 times more Phosphorus, 3.2 times more Potassium, 92 times more Selenium, 586 times more Sodium and 1286.6 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 34.9 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Wheat Bran flakes has 8.7 times more Energy, 16.8 times more Fat, 7.9 times more Omega 3, 44.7 times more Omega 6, 7.7 times more Carbohydrate, 2 times more Sugars, 84.5 times more Fiber and 14.6 times more Protein than Fresh Orange juice.
• Both RALSTON Wheat Bran flakes and Fresh Orange juice offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein