Comparing Nutrients in 1 kilogram Organic FLAX PLUS flakes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Organic FLAX PLUS flakes	Valencia Oranges	Recommended Dietary Allowance
Energy	121% 3500kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	56.3% 54.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	941% 15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	88.4% 15g	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	579% 753g	91% 119g	130g per day for Men 19-50 years
Sugars	169% 123g	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	437% 166g	65.8% 25g	38g per day for Men 19-50 years
Protein	213% 119g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	48.5% 0.63mg	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	15% 60μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	539% 485mg	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	84.7% 12.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Valencia Oranges	Recommended Dietary Allowance
Calcium	55% 550mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	41% 0.37mg	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	736% 59mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	10% 0.23mg	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	657% 4600mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	147% 5010mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	305% 4580mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.92% 34g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Organic FLAX PLUS flakes vs Valencia Oranges:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.5 times more Vitamin B1 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4 times more Vitamin B2, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Raw Valencia Oranges have similar amounts of Vitamin B3 per 1 kg.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Organic FLAX PLUS flakes vs Valencia Oranges:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Calcium, 2.4 times more Copper, 65.4 times more Iron, 2.8 times more Magnesium, 7.8 times more Manganese, 27.1 times more Phosphorus, 2.8 times more Potassium, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 25.4 times more Water than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 7.1 times more Energy, 18.2 times more Fat, 17.7 times more Saturated Fat, 94.1 times more Omega 3, 34.2 times more Omega 6, 6.3 times more Carbohydrate, 6.6 times more Fiber and 11.5 times more Protein than Raw Valencia Oranges.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.