Comparing Nutrients in 1 kilogram Valencia Oranges VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Valencia Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	17% 490kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	600% 780g	130g per day for Men 19-50 years
Sugars	NA	303% 220g	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	211% 80g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	OAT BRAN FLAKES, HEALTH VALLEY	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	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	625% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	769% 10mg	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	500% 2000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1250% 30μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	1333% 1200mg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	40% 400mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	354% 3.2mg	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	360% 29mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1262% 29mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	NA	482% 265μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	200% 22mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS OAT BRAN FLAKES, HEALTH VALLEY per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 8.6 times more Vitamin B1, 21.3 times more Vitamin B2, 36.5 times more Vitamin B3, 3.6 times more Vitamin B5, 15.9 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and 2.5 times more Vitamin C than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Valencia Oranges has 25.4 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 2 times more Calcium, 8.6 times more Copper, 32 times more Iron, 14.3 times more Magnesium, 126.2 times more Manganese, 20.2 times more Phosphorus, 1.9 times more Potassium, more Sodium and 36.7 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, OAT BRAN FLAKES, HEALTH VALLEY contains 7.8 times more Energy, 10 times more Fat, 28.6 times more Saturated Fat, 2.8 times more Omega 3, 19.4 times more Omega 6, 6.6 times more Carbohydrate, 3.2 times more Fiber and 9.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein