Comparing Nutrients in 1 pound 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	61% 1769kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	43.8% 57g	130g per day for Men 19-50 years
Sugars	107% 78g	53% 38.6g	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	14.2% 10.3g	14% 10.2g	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	% 9.16g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 19.4g	g per day for Men 19-50 years
Fiber	202% 76.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	268% 2409μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	27.6% 0.36mg	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	1564% 6255μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3910% 94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1208% 1087mg	298% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2433% 365mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	20.4% 204mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	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	3837% 307mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	5.7% 0.13mg	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	345% 2418mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.