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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Valencia Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	6.7% 194kcal	48.3% 1401kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	239% 310g	130g per day for Men 19-50 years
Sugars	NA	109% 79.4g	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	26% 9.92g	147% 56g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	215% 2.8mg	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	38.7% 155μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	351% 8.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	18.5% 16.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	16% 159mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	211% 1.9mg	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	4.47% 0.36mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	557% 13mg	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	9.64% 67.5mg	185% 1298mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Valencia Oranges have 11.5 times more Vitamin C than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 8.8 times more Vitamin A, 6.1 times more Vitamin B1, 15 times more Vitamin B2, 25.7 times more Vitamin B3, 2.9 times more Vitamin B5, 11.2 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 28.8 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.8 times more Calcium, 12.9 times more Copper, 28.2 times more Iron, 14.4 times more Magnesium, 140.4 times more Manganese, 19.2 times more Phosphorus, 2.7 times more Potassium, more Sodium and 48.2 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 7.2 times more Energy, 2.2 times more Omega 3, 13 times more Omega 6, 6.6 times more Carbohydrate, 5.6 times more Fiber and 13.9 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein