Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Valencia Oranges

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Valencia Oranges: 1020g

RALSTON Corn Flakes have 7.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	RALSTON Corn Flakes	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	93% 121g	130g per day for Men 19-50 years
Sugars	14% 10.2g	NA	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	142% 1277μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	24% 881g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 10.4 times more Vitamin A, 6.6 times more Vitamin B1, 5.6 times more Vitamin B2, 9.8 times more Vitamin B3, 3.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 19.8 times more Vitamin B5 and 5.8 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Flakes.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 27.5 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 156.7 times more Calcium, 3.9 times more Copper, 11.2 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 13.1 times more Potassium, 2.4 times more Zinc and 204.4 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 7.4 times more Omega 3, 7.3 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.