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Comparing Nutrients in 7 ounces OrangesVS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
OAT BRAN FLAKES, HEALTH VALLEY
11%
7%
82%
7 oz ▼

Macro Nutrients

3.2%93kcal
Energy
26%754kcal
93 kcalvs754 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.25%0.24g
Fat
6.14%5.95g
0.24 gvs5.95 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.093%0.03g
Saturated Fat
6.2%2g
0.03 gvs2 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.87%0.014g
Omega 3
5.6%0.089g
0.014 gvs0.089 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.21%0.036g
Omega 6
9.95%1.7g
0.036 gvs1.7 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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18%23.3g
Carbohydrate
119%155g
23.3 gvs155 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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25.6%18.6g
Sugars
60.2%43.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18.6 gvs43.7 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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12.5%4.76g
Fiber
41.8%16g
4.76 gvs16 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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3.33%1.87g
Protein
35.4%20g
1.87 gvs20 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

2.43%22μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
22 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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14.4%0.17mg
Vitamin B1
124%1.5mg
Thiamine
0.17 mgvs1.5 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
130%1.7mg
Riboflavin
0.079 mgvs1.7 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg
Vitamin B3
124%20mg
Niacin, nicotinic acid, niacinamide
0.56 mgvs20 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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9.92%0.5mg
Vitamin B5
35.6%1.78mg
Pantothenic acid
0.5 mgvs1.78 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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9.16%0.12mg
Vitamin B6
153%2mg
Pyridoxine
0.12 mgvs2 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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15%59.5μg
Vitamin B9
99%397μg
Folates and Folic Acid
59.5 μgvs397 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
248%5.95μg
Cobalamin
0 μgvs5.95 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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117%106mg
Vitamin C
265%238mg
Ascorbic acid
106 mgvs238 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2.4%0.36mg
Vitamin E
7%1.05mg
Tocopherols and Tocotrienols
0.36 mgvs1.05 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.98%3.57μg
Phytomenadione or phylloquinone
0 μgvs3.57 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

7.94%79.4mg
Calcium
16%159mg
79.4 mgvs159 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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9.92%0.089mg
Copper
70.3%0.63mg
0.089 mgvs0.63 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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2.5%0.2mg
Iron
71.4%5.7mg
0.2 mgvs5.7 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
67.6%284mg
20 mgvs284 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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2.16%0.05mg
Manganese
250%5.76mg
0.05 mgvs5.76 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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3.97%27.8mg
Phosphorus
97%681mg
27.8 mgvs681 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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10.6%359mg
Potassium
20%675mg
359 mgvs675 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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1.8%0.99μg
Selenium
96%52.6μg
0.99 μgvs52.6 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
50.3%754mg
0 mgvs754 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.26%0.14mg
Zinc
39.7%4.37mg
0.14 mgvs4.37 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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4.65%172g
Water
0.18%6.75g
172 gvs6.75 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Oranges VS OAT BRAN FLAKES, HEALTH VALLEY per 7 oz

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

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

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

Comparison of macro-nutrients per 7 ounces:




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