Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Canned Orange Juice

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Canned Orange Juice: 638g

RALSTON Corn Flakes have 8.2 times more energy per 100g than Canned Orange Juice. It has high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	RALSTON Corn Flakes	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.8g	54% 70.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	77% 56g	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	1.44% 1.05g	21.4% 15.5g	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	% 1.16g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 26g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	85% 766μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	15.2% 0.2mg	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	139% 558μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	213% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	189% 15mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	5.83% 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	3.7% 25.8mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	15% 560g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Canned Orange Juice?

Lets compare vitamin content per 300 calories of RALSTON Corn Flakes vs Canned Orange Juice:

• 300 calories of RALSTON Corn Flakes have 13.3 times more Vitamin A, 14.1 times more Vitamin B1, 10.1 times more Vitamin B2, 12.8 times more Vitamin B3, 7.5 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 14.9 times more Vitamin B5, 3.8 times more Vitamin C and 81.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for RALSTON Corn Flakes vs Canned Orange Juice:

• 300 calories of RALSTON Corn Flakes have 23.7 times more Iron and 17.5 times more Sodium than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 40.9 times more Calcium, 2.4 times more Copper, 11.7 times more Magnesium, 4.2 times more Phosphorus, 14 times more Potassium and 216.5 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Unsweetened Canned Orange Juice contain 9.1 times more Sugars and 14.8 times more Fructose than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.