Comparing Nutrients in 14 ounces Navel Oranges VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Navel Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	6.7% 194kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	238% 310g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	120% 87.3g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	305% 3.97mg	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	33.7% 135μg	198% 794μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	496% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	529% 476mg	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	3.97% 0.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	17% 171mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	141% 1.27mg	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	6.45% 0.52mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	501% 11.5mg	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	13% 91mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS OAT BRAN FLAKES, HEALTH VALLEY per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 11 times more Vitamin B1, 16.7 times more Vitamin B2, 23.5 times more Vitamin B3, 3.4 times more Vitamin B5, 12.7 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin C and 3.5 times more Vitamin E than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• Both Raw Navel Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Navel Oranges have 25.3 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.9 times more Calcium, 8.2 times more Copper, 22.2 times more Iron, 13 times more Magnesium, 100.1 times more Manganese, 14.9 times more Phosphorus, 2 times more Potassium, more Selenium, 380 times more Sodium and 27.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 7.8 times more Energy, 20 times more Fat, 58.8 times more Saturated Fat, 5 times more Omega 3, 37 times more Omega 6, 6.2 times more Carbohydrate, 2.6 times more Sugars, 3.6 times more Fiber and 11 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein