Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	RALSTON Corn Flakes	Florida Oranges	Recommended Dietary Allowance
Energy	60% 1742kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	49% 35.6g	57% 41.5g	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	8.4% 6.08g	NA	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	494% 4450μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	17.8% 0.23mg	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	810% 3239μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	227% 204mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	5.44% 0.82mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	19.7% 0.18mg	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	1100% 88mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	4.73% 0.11mg	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	21.4% 150mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.41% 15g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Florida Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of RALSTON Corn Flakes vs Florida Oranges:

• 1 pound of RALSTON Corn Flakes has 89.2 times more Vitamin A, 44.8 times more Vitamin B1, 43.5 times more Vitamin B2, 52.6 times more Vitamin B3, 37.4 times more Vitamin B6, 42 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.5 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Florida Oranges have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for RALSTON Corn Flakes vs Florida Oranges:

• 1 pound of RALSTON Corn Flakes has 1.9 times more Copper, 215.6 times more Iron, 4 times more Manganese, 2.8 times more Phosphorus, 4.4 times more Selenium and more Sodium than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 21.5 times more Calcium, 1.4 times more Magnesium, 1.6 times more Potassium and 26.3 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Florida Oranges lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Corn Flakes has 8.3 times more Energy, 7.6 times more Carbohydrate and 8.4 times more Protein than Florida Oranges.
• Both RALSTON Corn Flakes and Florida Oranges offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.