Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Oranges with Peel

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Oranges with Peel: 794g

RALSTON Corn Flakes have 6.1 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	RALSTON Corn Flakes	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	95% 123g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	142% 1277μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	17.7% 653g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Oranges with Peel ?

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

• 500 calories of RALSTON Corn Flakes have 12.4 times more Vitamin A, 7.4 times more Vitamin B1, 5.7 times more Vitamin B2, 6.9 times more Vitamin B3, 3.4 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 20.3 times more Vitamin B5 and 6.7 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

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

• 500 calories of RALSTON Corn Flakes have 4 times more Iron and 46.8 times more Sodium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 213.3 times more Calcium, 4.6 times more Copper, 12.2 times more Magnesium, 4.1 times more Phosphorus, 11.2 times more Potassium, 1.9 times more Selenium and 151.6 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 10.2 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.