Comparing Nutrients in 7 ounces Oranges VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

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

Macro Nutrients

	Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	3.2% 93kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	119% 155g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	54.7% 39.7g	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	12.5% 4.76g	73.6% 28g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	51% 28.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	23.4% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	108% 1.4mg	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	15% 59.5μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	9.26% 8.33mg	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	2.4% 0.36mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	105% 0.95mg	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	2.5% 0.2mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	279% 6.4mg	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	3.97% 27.8mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS HEALTH VALLEY, FIBER 7 Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges versus 7 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges have 12.7 times more Vitamin C than HEALTH VALLEY, FIBER 7 Flakes.
• While 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 9.6 times more Vitamin A, 6.1 times more Vitamin B1, 15 times more Vitamin B2, 25 times more Vitamin B3, 2.9 times more Vitamin B5, 11.8 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12 and 5.5 times more Vitamin E than Raw Oranges.
• 7 ounces of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin E
• Both Raw Oranges as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Oranges have 28.9 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.8 times more Calcium, 10.6 times more Copper, 25.4 times more Iron, 14.4 times more Magnesium, 129.2 times more Manganese, 23.4 times more Phosphorus, 2.7 times more Potassium, 38 times more Selenium, more Sodium and 41.3 times more Zinc than Raw Oranges.
• 7 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 7.5 times more Energy, 5 times more Omega 3, 31.9 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Sugars, 5.9 times more Fiber and 15.4 times more Protein than Raw Oranges.
• 7 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein