Comparing Nutrients in 1 kilogram Valencia Oranges VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Valencia Oranges	Millet, puffed	Recommended Dietary Allowance
Energy	17% 490kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	71% 27g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	232% 130g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Millet, puffed	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	276% 44.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	277% 3.6mg	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	98% 390μg	198% 790μg	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	539% 485mg	0% 0mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Millet, puffed	Recommended Dietary Allowance
Calcium	40% 400mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	780% 7mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	380% 2660mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	144% 16mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Millet, puffed per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Millet, puffed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Millet, puffed:

• 1 kilogram of Valencia Oranges has more Vitamin C than Millet, puffed.
• While 1 kg of Millet, puffed contains 4.5 times more Vitamin B1, 6.8 times more Vitamin B2, 16.1 times more Vitamin B3, 5.7 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Millet, puffed have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Millet, puffed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Millet, puffed:

• 1 kilogram of Valencia Oranges has 5 times more Calcium, 4.5 times more Potassium and 34.5 times more Water than Millet, puffed.
• While 1 kg of Millet, puffed contains 19 times more Copper, 31.2 times more Iron, 10.6 times more Magnesium, 15.6 times more Phosphorus and 26.3 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 1 kilogram of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Millet, puffed contains 7.2 times more Energy, 11.3 times more Fat, 19.1 times more Saturated Fat, 6.9 times more Omega 3, 42.5 times more Omega 6, 6.7 times more Carbohydrate and 12.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Millet, puffed offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein