Comparing Nutrients in 1 pound OAT BRAN FLAKES, HEALTH VALLEY VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Fresh Orange juice	Recommended Dietary Allowance
Energy	59.4% 1724kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	36.3% 47g	130g per day for Men 19-50 years
Sugars	138% 100g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	95% 36.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	81% 45.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.3% 4.06mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	349% 4.54mg	14% 0.18mg	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	227% 907μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	567% 13.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	605% 544mg	252% 227mg	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	16% 2.4mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Fresh Orange juice	Recommended Dietary Allowance
Calcium	36.3% 363mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	22% 0.2mg	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	163% 13mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	573% 13mg	2.76% 0.064mg	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	222% 1556mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	219% 120μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of OAT BRAN FLAKES, HEALTH VALLEY versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of OAT BRAN FLAKES, HEALTH VALLEY vs Fresh Orange juice:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 8.3 times more Vitamin B1, 28.3 times more Vitamin B2, 25 times more Vitamin B3, 4.7 times more Vitamin B5, 25 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, 2.4 times more Vitamin C and 13.3 times more Vitamin E than Fresh Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for OAT BRAN FLAKES, HEALTH VALLEY vs Fresh Orange juice:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 7.3 times more Calcium, 7.3 times more Copper, 14.4 times more Iron, 13 times more Magnesium, 207.4 times more Manganese, 20.2 times more Phosphorus, 1.7 times more Potassium, 265 times more Selenium, 380 times more Sodium and 44 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 26 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 8.4 times more Energy, 15 times more Fat, 41.7 times more Saturated Fat, 4.1 times more Omega 3, 29.4 times more Omega 6, 7.5 times more Carbohydrate, 2.6 times more Sugars, 40 times more Fiber and 14.3 times more Protein than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein