Comparing Nutrients in 1 kilogram 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	122% 3530kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.16% 2.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	601% 782g	119% 155g	130g per day for Men 19-50 years
Sugars	276% 200g	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	371% 141g	118% 45g	38g per day for Men 19-50 years
Protein	258% 144g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	118% 1060μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	441% 70.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.33mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	542% 7.05mg	71.5% 0.93mg	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	789% 710mg	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	66% 9.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	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	71% 710mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	531% 4.8mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	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	467% 3270mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of HEALTH VALLEY, FIBER 7 Flakes versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes has 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 1 kg of Raw Oranges with Peel contains 16.9 times more Vitamin C than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes has 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 1 kg of Raw Oranges with Peel contains 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 one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes has 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 .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6