Comparing Nutrients in 14 ounces HEALTH VALLEY, FIBER 7 Flakes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oranges with Peel	Recommended Dietary Allowance
Energy	48.3% 1401kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	147% 56g	47% 18g	38g per day for Men 19-50 years
Protein	102% 57.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	28.4% 0.37mg	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	140% 560μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	351% 8.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Oranges with Peel	Recommended Dietary Allowance
Calcium	28% 282mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	25% 0.23mg	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	126% 10mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	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	185% 1298mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of HEALTH VALLEY, FIBER 7 Flakes versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Oranges with Peel :

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 8.2 times more Vitamin A, 5.3 times more Vitamin B1, 12 times more Vitamin B2, 14.1 times more Vitamin B3, 2.2 times more Vitamin B5, 7.6 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 16.9 times more Vitamin C than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 14 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Oranges with Peel :

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 8.4 times more Copper, 3.2 times more Iron, 10.3 times more Magnesium, 14.9 times more Phosphorus, 2.4 times more Potassium, 27.1 times more Selenium, 100 times more Sodium and 26.3 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 27.4 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Oranges with Peel contain similar levels of Calcium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 5.6 times more Energy, 2.2 times more Omega 3, 13 times more Omega 6, 5 times more Carbohydrate, 3.1 times more Fiber and 11.1 times more Protein than Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6