Comparing Nutrients in 300 calories Oranges with Peel VS RALSTON Corn Flakes

Weight per 300 calories

• Oranges with Peel: 476g
• RALSTON Corn Flakes: 78g

Cereals ready-to-eat, RALSTON Corn Flakes have 6.1 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Oranges with Peel	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	53% 68.8g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.13g	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	1.44% 1.05g	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	% 1.16g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	11% 6.2g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	85% 766μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	115% 1.5mg	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	35.7% 143μg	139% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	174% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	56.4% 50.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	37.2% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.1% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.16% 1.56mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	6.5% 0.059mg	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	47.6% 3.8mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	1.3% 5.47mg	420mg per day for Men 19-50 years
Manganese	NA	3.23% 0.074mg	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	15% 105mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	3.13% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.07% 2.6g	3700g per day for Men 19-50 years

Oranges With Peel VS RALSTON Corn Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or RALSTON Corn Flakes?

Lets compare vitamin content per 300 calories of Oranges with Peel vs RALSTON Corn Flakes:

• 300 calories of Oranges with Peel have 20.3 times more Vitamin B5 and 6.7 times more Vitamin C than RALSTON Corn Flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 12.4 times more Vitamin A, 7.4 times more Vitamin B1, 5.7 times more Vitamin B2, 6.9 times more Vitamin B3, 3.4 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

Comparing minerals per 300 calories for Oranges with Peel vs RALSTON Corn Flakes:

• 300 calories of Oranges with Peel have 213.3 times more Calcium, 4.6 times more Copper, 12.2 times more Magnesium, 4.1 times more Phosphorus, 11.2 times more Potassium, 1.9 times more Selenium and 151.6 times more Water than RALSTON Corn Flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 4 times more Iron and 46.8 times more Sodium than Raw Oranges with Peel .
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 10.2 times more Fiber and 1.3 times more Protein than RALSTON Corn Flakes.
• Both Oranges with Peel and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.