Comparing Nutrients in 5 ounces RALSTON Wheat Bran flakes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Oranges	7%	2%	91%

Macro Nutrients

	RALSTON Wheat Bran flakes	Oranges	Recommended Dietary Allowance
Energy	19% 553kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	13% 16.7g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	18.3% 13.3g	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	4.44% 3.2g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	26% 14.5g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Oranges	Recommended Dietary Allowance
Vitamin A	83.6% 753μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	557% 6.7mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	795% 10.3mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	802% 128mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	845% 42.2mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	741% 9.64mg	6.54% 0.085mg	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	489% 1955μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1222% 29.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	378% 340mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.5% 489IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	760% 114mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Oranges	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	7.1% 0.064mg	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	1199% 96mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	1.54% 0.035mg	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	108% 756mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	829% 91mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of RALSTON Wheat Bran flakes vs Oranges:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 48.3 times more Vitamin A, 54.2 times more Vitamin B1, 182.3 times more Vitamin B2, 321.2 times more Vitamin B3, 119.2 times more Vitamin B5, 113.3 times more Vitamin B6, 46 times more Vitamin B9, more Vitamin B12, 4.5 times more Vitamin C, more Vitamin D, 447 times more Vitamin E and more Vitamin K than Raw Oranges.

Comparing minerals per 5 ounces for RALSTON Wheat Bran flakes vs Oranges:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 7.7 times more Copper, 676.7 times more Iron, 19 times more Magnesium, 138.7 times more Manganese, 38.1 times more Phosphorus, 3.5 times more Potassium, 18.4 times more Selenium, more Sodium and 919 times more Zinc than Raw Oranges.
• While Raw Oranges contain 34.3 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 Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 8.3 times more Energy, 28 times more Fat, 28.9 times more Saturated Fat, 12.4 times more Omega 3, 72.1 times more Omega 6, 6.8 times more Carbohydrate, 1.8 times more Sugars, 7 times more Fiber and 10.9 times more Protein than Raw Oranges.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.