Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Florida Oranges

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Florida Oranges: 652g

RALSTON Corn Flakes have 8.3 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	82.2% 59.6g	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	1.44% 1.05g	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	% 1.16g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	5.55% 2.1g	41% 15.7g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	85% 766μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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	0.16% 1.56mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	28.3% 0.25mg	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	189% 15mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	6.8% 0.16mg	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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	15.4% 568g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Florida Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of RALSTON Corn Flakes have 10.7 times more Vitamin A, 5.4 times more Vitamin B1, 5.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.5 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 21.1 times more Vitamin B5, 5.8 times more Vitamin C and 75.1 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 Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Florida Oranges have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of RALSTON Corn Flakes have 25.8 times more Iron and more Sodium than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 179.5 times more Calcium, 4.3 times more Copper, 11.9 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 13.2 times more Potassium and 219.8 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Potassium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Florida Oranges contain 9.7 times more Sugars and 7.4 times more Fiber than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.