Comparing Nutrients in 7 ounces Valencia Oranges VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Valencia Oranges	Millet, puffed	Recommended Dietary Allowance
Energy	3.35% 97kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	122% 159g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Millet, puffed	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	55% 0.71mg	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	19.3% 77.4μg	39% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0% 0mg	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	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Millet, puffed	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	155% 1.4mg	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	2.23% 0.18mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	4.8% 33.7mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Millet, puffed per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Millet, puffed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Millet, puffed:

• 7 ounces of Valencia Oranges have more Vitamin C than Millet, puffed.
• While 7 oz of Millet, puffed contain 4.5 times more Vitamin B1, 6.8 times more Vitamin B2, 16.1 times more Vitamin B3, 5.7 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Millet, puffed have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Millet, puffed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Millet, puffed:

• 7 ounces of Valencia Oranges have 5 times more Calcium, 4.5 times more Potassium and 34.5 times more Water than Millet, puffed.
• While 7 oz of Millet, puffed contain 19 times more Copper, 31.2 times more Iron, 10.6 times more Magnesium, 15.6 times more Phosphorus and 26.3 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Millet, puffed contain 7.2 times more Energy, 11.3 times more Fat, 19.1 times more Saturated Fat, 6.9 times more Omega 3, 42.5 times more Omega 6, 6.7 times more Carbohydrate and 12.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Millet, puffed offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein