Comparing Nutrients in 500 calories RALSTON Wheat Bran flakes VS Navel Oranges

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Navel Oranges: 1020g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	98% 128g	130g per day for Men 19-50 years
Sugars	30.4% 22g	120% 86.7g	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	4% 2.9g	31.7% 23g	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	% 2.6g	% 20g	g per day for Men 19-50 years
Sucrose	% 16g	% 43.7g	g per day for Men 19-50 years
Fiber	57% 21.7g	59% 22.4g	38g per day for Men 19-50 years
Protein	23.4% 13g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	62% 0.81mg	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	442% 1768μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	44.2% 0.4mg	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	1084% 86.8mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	13% 0.3mg	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	98% 683mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	23.7% 877g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Wheat Bran flakes or Navel Oranges?

Lets compare vitamin content per 500 calories of RALSTON Wheat Bran flakes vs Navel Oranges:

• 500 calories of RALSTON 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 Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2 times more Vitamin C than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for RALSTON Wheat Bran flakes vs Navel Oranges:

• 500 calories of RALSTON 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 Navel Oranges.
• While 500 kcal of 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 RALSTON Wheat Bran flakes and Navel Oranges contain similar levels of Copper per 500 calories.
• 500 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Wheat Bran flakes have 1.4 times more Protein than Navel Oranges.
• While 500 kcal of 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 RALSTON Wheat Bran flakes and Navel Oranges offer comparable quantities of Energy and Fiber per 500 calories.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.