Comparing Nutrients in 1 pound Florida Oranges VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Florida Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	7.2% 209kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	34.6% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	278% 362g	130g per day for Men 19-50 years
Sugars	57% 41.5g	107% 78g	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	14.2% 10.3g	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	NA	% 9.16g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	28.6% 11g	202% 76.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	2373% 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	19.3% 77μg	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	1208% 1087mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	19.5% 195mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	174% 1.56mg	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	5.1% 0.41mg	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	684% 15.7mg	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	7.78% 54.4mg	345% 2418mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2653% 292mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS RALSTON Wheat Bran flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs RALSTON Wheat Bran flakes:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 48.3 times more Vitamin A, 47.1 times more Vitamin B1, 182.3 times more Vitamin B2, 226.4 times more Vitamin B3, 119.2 times more Vitamin B5, 133.3 times more Vitamin B6, 81.1 times more Vitamin B9, more Vitamin B12, 5.3 times more Vitamin C, more Vitamin D, 447 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Florida Oranges vs RALSTON Wheat Bran flakes:

• 1 pound of Florida Oranges has 34.4 times more Water than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 8.8 times more Copper, 751.9 times more Iron, 19 times more Magnesium, 144.5 times more Manganese, 44.4 times more Phosphorus, 3.7 times more Potassium, 18.4 times more Selenium, more Sodium and 804.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and RALSTON Wheat Bran flakes contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 8.5 times more Energy, 16 times more Fat, 7.9 times more Omega 3, 41.8 times more Omega 6, 6.9 times more Carbohydrate, 1.9 times more Sugars, 7 times more Fiber and 14.6 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein