Comparing Nutrients in 1 pound 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	7.66% 222kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	22.7% 3.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	272% 354g	130g per day for Men 19-50 years
Sugars	NA	138% 100g	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	30% 11.3g	95% 36.3g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	283% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	81.3% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	349% 4.54mg	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	44.2% 177μg	227% 907μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	567% 13.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	605% 544mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	18% 181mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	161% 1.45mg	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	5.1% 0.41mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	573% 13mg	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	11% 77mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	NA	219% 120μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.42% 15.4g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound 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 pound.

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

• 1 pound of Valencia Oranges has 25.4 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb 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 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein