Comparing Nutrients in 7 ounces Valencia Oranges VS RALSTON Corn Flakes

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	3.35% 97kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	134% 175g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	NA	3.67% 2.66g	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.15g	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	291% 3.8mg	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	19.3% 77.4μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	16.5% 0.15mg	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	2.23% 0.18mg	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	8.2% 0.19mg	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	4.8% 33.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.18% 6.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS RALSTON Corn Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs RALSTON Corn Flakes:

• 7 ounces of Valencia Oranges have 2.5 times more Vitamin B5 than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 81.8 times more Vitamin A, 51.5 times more Vitamin B1, 43.5 times more Vitamin B2, 76.8 times more Vitamin B3, 30.3 times more Vitamin B6, 18.3 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C and more Vitamin D than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

Comparing minerals per 7 ounces for Valencia Oranges vs RALSTON Corn Flakes:

• 7 ounces of Valencia Oranges have 20 times more Calcium, 1.4 times more Magnesium, 1.7 times more Potassium and 26.1 times more Water than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 2 times more Copper, 215.6 times more Iron, 4.1 times more Manganese, 1.9 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 7.8 times more Energy, 7.4 times more Carbohydrate and 5.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and RALSTON Corn Flakes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.