Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Oranges

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - RALSTON Corn Flakes or Oranges?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Oranges	7%	2%	91%

Macro Nutrients

	RALSTON Corn Flakes	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	96% 125g	130g per day for Men 19-50 years
Sugars	14% 10.2g	137% 99g	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% 1.74g	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	% 1.93g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Oranges	Recommended Dietary Allowance
Vitamin A	142% 1277μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	49% 0.64mg	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	232% 930μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	53% 0.48mg	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	316% 25.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	11.6% 0.27mg	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	6.14% 43mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Oranges:

• Cereals ready-to-eat, RALSTON Corn Flakes have 10.9 times more Vitamin A, 6.3 times more Vitamin B1, 5.3 times more Vitamin B2, 9.1 times more Vitamin B3, 3.9 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 20.6 times more Vitamin B5, 6.7 times more Vitamin C and 73.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Oranges have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Oranges:

• Cereals ready-to-eat, RALSTON Corn Flakes have 23.7 times more Iron and more Sodium than Raw Oranges.
• While Raw Oranges contain 163.4 times more Calcium, 4.9 times more Copper, 11.7 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 13.8 times more Potassium, 1.9 times more Selenium, 2.9 times more Zinc and 214.1 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 9.7 times more Sugars, 7.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.