Comparing Nutrients in 5 ounces RALSTON Wheat Bran flakes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	RALSTON Wheat Bran flakes	Valencia Oranges	Recommended Dietary Allowance
Energy	19% 553kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.37% 0.062g	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% 17g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	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	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	26% 14.5g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	83.6% 753μg	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Valencia 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	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	NA	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	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	3.3% 122g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 44.3 times more Vitamin A, 54.2 times more Vitamin B1, 182.3 times more Vitamin B2, 330.5 times more Vitamin B3, 119.2 times more Vitamin B5, 107.9 times more Vitamin B6, 35.4 times more Vitamin B9, more Vitamin B12, 4.9 times more Vitamin C and more Vitamin D than Raw Valencia Oranges.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 9.3 times more Copper, 751.9 times more Iron, 19 times more Magnesium, 150.7 times more Manganese, 31.4 times more Phosphorus, 3.5 times more Potassium, more Sodium and 1072.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 34.1 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 Valencia 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 times more Energy, 11.2 times more Fat, 12.4 times more Saturated Fat, 5.4 times more Omega 3, 29.5 times more Omega 6, 6.7 times more Carbohydrate, 6.8 times more Fiber and 9.8 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.