Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS Oranges

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• Oranges: 638g

HEALTH VALLEY, FIBER 7 Flakes have 7.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - HEALTH VALLEY, FIBER 7 Flakes or Oranges?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oranges	7%	2%	91%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	23.4% 17g	82.3% 59.7g	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	31.5% 12g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oranges	Recommended Dietary Allowance
Vitamin A	10% 90μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	29.5% 0.38mg	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	30% 120μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	377% 340mg	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	5.6% 0.84mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Oranges	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	32% 0.29mg	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	27% 2.16mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	6.94% 0.16mg	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	39.7% 278mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of HEALTH VALLEY, FIBER 7 Flakes vs Oranges:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.3 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Oranges.
• While Raw Oranges contain 2.6 times more Vitamin B5, 1.6 times more Vitamin B9, 95.1 times more Vitamin C and 1.4 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs Oranges:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.4 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 17.2 times more Manganese, 3.1 times more Phosphorus, 5.1 times more Selenium, more Sodium and 5.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.2 times more Calcium, 2.8 times more Potassium and 217.2 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.5 times more Sugars and 1.3 times more Fiber than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.