Comparing Nutrients in 1 pound Valencia Oranges VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Valencia Oranges	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	7.66% 222kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	39.2% 6.67g	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	140% 182g	130g per day for Men 19-50 years
Sugars	NA	41.7% 30.3g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, dinner, oat bran	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	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	140% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	15.7% 0.2mg	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	108% 431μg	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	244% 220mg	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	18% 181mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	68.5% 0.62mg	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	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	149% 3.42mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	NA	242% 133μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	125% 1873mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	10.6% 392g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Rolls, dinner, oat bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Rolls, dinner, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Rolls, dinner, oat bran:

• 1 pound of Valencia Oranges has 1.4 times more Vitamin B6 and more Vitamin C than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 5.1 times more Vitamin B1, 7.2 times more Vitamin B2, 18.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Rolls, dinner, oat bran have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Rolls, dinner, oat bran:

• 1 pound of Valencia Oranges has 1.5 times more Potassium and 2 times more Water than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 2.1 times more Calcium, 3.7 times more Copper, 46 times more Iron, 3.3 times more Magnesium, 32.8 times more Manganese, 6.8 times more Phosphorus, more Sodium and 17 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 Rolls, dinner, oat bran contains 4.8 times more Energy, 15.3 times more Fat, 6.1 times more Omega 3, 33.4 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Fiber and 9.1 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein