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

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Oranges	7%	2%	91%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Oranges	Recommended Dietary Allowance
Energy	59.4% 1724kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	41% 53.3g	130g per day for Men 19-50 years
Sugars	138% 100g	58.5% 42.4g	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	95% 36.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	81% 45.4g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.3% 4.06mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	349% 4.54mg	21% 0.27mg	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	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Oranges	Recommended Dietary Allowance
Calcium	36.3% 363mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	22.7% 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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	573% 13mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	219% 120μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	10.6% 393g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 8.6 times more Vitamin B1, 21.3 times more Vitamin B2, 35.5 times more Vitamin B3, 3.6 times more Vitamin B5, 16.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Oranges have insufficient amounts of Vitamin D in 1 lb.

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2 times more Calcium, 7.1 times more Copper, 28.8 times more Iron, 14.3 times more Magnesium, 116.1 times more Manganese, 24.5 times more Phosphorus, 1.9 times more Potassium, 53 times more Selenium, more Sodium and 31.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 25.5 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 8.1 times more Energy, 25 times more Fat, 66.7 times more Saturated Fat, 6.4 times more Omega 3, 47.3 times more Omega 6, 6.6 times more Carbohydrate, 2.4 times more Sugars, 3.3 times more Fiber and 10.6 times more Protein than Raw Oranges.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.