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

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Energy	134% 3900kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	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	614% 798g	96% 125g	130g per day for Men 19-50 years
Sugars	237% 172g	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	31.3% 22.7g	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	% 20g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 125g	% 42.8g	g per day for Men 19-50 years
Fiber	445% 169g	58% 22g	38g per day for Men 19-50 years
Protein	182% 102g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	590% 5310μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	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	3448% 13790μg	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	45% 450mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	8459% 677mg	16.3% 1.3mg	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	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	761% 5330mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Wheat Bran flakes vs Navel Oranges:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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.
• While Raw Navel Oranges contain 34 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw Navel Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 8 times more Energy, 22.4 times more Fat, 25.5 times more Saturated 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw Navel Oranges have similar amounts of Fructose per 1 kg.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.