Comparing Nutrients in 7 ounces Oranges VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	3.2% 93kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	9.95% 1.7g	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	60.2% 43.7g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	153% 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	15% 59.5μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	248% 5.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	265% 238mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	70.3% 0.63mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	250% 5.76mg	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	97% 681mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• Raw Oranges have more Vitamin A than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 8.6 times more Vitamin B1, 21.3 times more Vitamin B2, 35.5 times more Vitamin B3, 3.6 times more Vitamin B5, 16.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• Raw Oranges have 25.5 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 2 times more Calcium, 7.1 times more Copper, 28.8 times more Iron, 14.3 times more Magnesium, 116.1 times more Manganese, 24.5 times more Phosphorus, 1.9 times more Potassium, 53 times more Selenium, more Sodium and 31.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 8.1 times more Energy, 25 times more Fat, 66.7 times more Saturated Fat, 6.4 times more Omega 3, 47.3 times more Omega 6, 6.6 times more Carbohydrate, 2.4 times more Sugars, 3.3 times more Fiber and 10.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.