Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Navel Oranges

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Navel Oranges: 612g

RALSTON Wheat Bran flakes have 8 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	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	47.2% 61.4g	59% 76.8g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	71.8% 52g	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	2.4% 1.75g	19% 13.8g	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	% 1.55g	% 12g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 26.2g	g per day for Men 19-50 years
Fiber	34.2% 13g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	14% 7.85g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	37.2% 0.48mg	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	265% 1061μg	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	402% 362mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	26.5% 0.24mg	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	651% 52mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	7.7% 0.18mg	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	58.6% 410mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Navel Oranges:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 5.6 times more Vitamin A, 8.7 times more Vitamin B1, 18 times more Vitamin B2, 26.8 times more Vitamin B3, 14.3 times more Vitamin B5, 10.8 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 67.4 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Vitamin C than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Navel Oranges:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 65.4 times more Iron, 2.2 times more Magnesium, 15 times more Manganese, 2.9 times more Phosphorus, more Selenium, 73.6 times more Sodium and 101 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.6 times more Calcium, 2.1 times more Potassium and 270.5 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 Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.2 times more Omega 3, 7.1 times more Omega 6 and 1.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Carbohydrate, 3.9 times more Sugars and 7.9 times more Fructose 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 Energy and Fiber per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.