Comparing Nutrients in 1 kilogram 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	17% 490kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	601% 782g	130g per day for Men 19-50 years
Sugars	NA	276% 200g	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	65.8% 25g	371% 141g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	542% 7.05mg	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	98% 390μg	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	46.7% 42mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	40% 400mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	531% 4.8mg	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	11.3% 0.9mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1404% 32.3mg	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	24.3% 170mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	NA	345% 190μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	263% 29mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.81% 30g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Valencia Oranges has 11.5 times more Vitamin C than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 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.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Valencia Oranges has 28.8 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 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.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 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.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein