Comparing Nutrients in 7 ounces RALSTON Corn Flakes VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	RALSTON Corn Flakes	Chilled Orange Juice	Recommended Dietary Allowance
Energy	26.3% 762kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	17.6% 23g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	22.7% 16.5g	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	3.67% 2.66g	6.1% 4.43g	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	% 2.94g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 9.15g	% 7.96g	g per day for Men 19-50 years
Fiber	14% 5.36g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	216% 1947μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	741% 8.9mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	11.6% 0.15mg	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	354% 1417μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	74% 66.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	9.26% 0.083mg	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	481% 38.5mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	2% 0.046mg	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	9.36% 65.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.57g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Chilled Orange Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of RALSTON Corn Flakes vs Chilled Orange Juice:

• 7 ounces of RALSTON Corn Flakes have 490.5 times more Vitamin A, 97.5 times more Vitamin B1, 44.6 times more Vitamin B2, 75.1 times more Vitamin B3, 25.1 times more Vitamin B6, 37.6 times more Vitamin B9, more Vitamin B12, 1.9 times more Vitamin C and more Vitamin D than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for RALSTON Corn Flakes vs Chilled Orange Juice:

• 7 ounces of RALSTON Corn Flakes have 1.8 times more Copper, 149.2 times more Iron, 4.1 times more Manganese, 1.9 times more Phosphorus, 22 times more Selenium and 285.5 times more Sodium than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.6 times more Magnesium, 1.7 times more Potassium and 26.4 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Magnesium
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of RALSTON Corn Flakes have 7.8 times more Energy, 7.6 times more Carbohydrate, 9 times more Fiber and 8.7 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.7 times more Fructose than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Chilled Orange Juice offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.