Comparing Nutrients in 500 calories Oranges with Peel VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 500 calories

• Oranges with Peel: 794g
• HEALTH VALLEY, FIBER 7 Flakes: 142g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 5.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Oranges with Peel	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	94% 35.7g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	77% 1mg	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	59.5% 238μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.35% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	55.6% 556mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	75.2% 0.68mg	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	79.4% 6.35mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	199% 4.57mg	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	25% 175mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.11% 4.25g	3700g per day for Men 19-50 years

Oranges With Peel VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 500 calories of Oranges with Peel vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Oranges with Peel have 2.5 times more Vitamin B5 and 94.7 times more Vitamin C than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.5 times more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Oranges with Peel have 5.5 times more Calcium, 1.8 times more Iron, 2.3 times more Potassium and 153.7 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.5 times more Copper, 1.8 times more Magnesium, 2.7 times more Phosphorus, 4.8 times more Selenium, 17.8 times more Sodium and 4.7 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.8 times more Fiber than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.