Comparing Nutrients in 1 kilogram HEALTH VALLEY, FIBER 7 Flakes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oranges	7%	2%	91%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oranges	Recommended Dietary Allowance
Energy	122% 3530kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.16% 2.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	601% 782g	90% 118g	130g per day for Men 19-50 years
Sugars	276% 200g	129% 94g	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	371% 141g	63% 24g	38g per day for Men 19-50 years
Protein	258% 144g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oranges	Recommended Dietary Allowance
Vitamin A	118% 1060μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	441% 70.6mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.33mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	542% 7.05mg	46% 0.6mg	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	353% 1410μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	883% 21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	591% 532mg	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	66% 9.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Oranges	Recommended Dietary Allowance
Calcium	71% 710mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	531% 4.8mg	50% 0.45mg	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	318% 25.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	11% 0.25mg	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	467% 3270mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes vs Oranges:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 9.6 times more Vitamin A, 6.1 times more Vitamin B1, 15 times more Vitamin B2, 25 times more Vitamin B3, 2.9 times more Vitamin B5, 11.8 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 5.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 12.7 times more Vitamin C than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for HEALTH VALLEY, FIBER 7 Flakes vs Oranges:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.8 times more Calcium, 10.6 times more Copper, 25.4 times more Iron, 14.4 times more Magnesium, 129.2 times more Manganese, 23.4 times more Phosphorus, 2.7 times more Potassium, 38 times more Selenium, more Sodium and 41.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 28.9 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 7.5 times more Energy, 11.8 times more Fat, 5 times more Omega 3, 31.9 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Sugars, 5.9 times more Fiber and 15.4 times more Protein than Raw Oranges.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.