Comparing Nutrients in 7 ounces RALSTON Corn Flakes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	RALSTON Corn Flakes	Oranges with Peel	Recommended Dietary Allowance
Energy	26.3% 762kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	3.67% 2.66g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.15g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	21% 11.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	216% 1947μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	741% 8.9mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.18% 6.57g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Oranges with Peel per 7 oz

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

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

• 7 ounces of RALSTON Corn Flakes have 75.5 times more Vitamin A, 44.8 times more Vitamin B1, 34.8 times more Vitamin B2, 42.1 times more Vitamin B3, 20.5 times more Vitamin B6, 23.8 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Oranges with Peel provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 7 ounces of RALSTON Corn Flakes have 1.3 times more Copper, 24.3 times more Iron, 1.5 times more Phosphorus, 3.1 times more Selenium and 285.5 times more Sodium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 35 times more Calcium, 2 times more Magnesium, 1.8 times more Potassium and 24.9 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Oranges with Peel lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of RALSTON Corn Flakes have 6.1 times more Energy, 5.7 times more Carbohydrate and 4.5 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Fiber than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.