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Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 FlakesVS Oranges

Macros Ratio

Protein Fat Carbs

HEALTH VALLEY, FIBER 7 Flakes
15%
3%
82%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

12%353kcal
Energy
1.62%47kcal
353 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.45%1.4g
Fat
0.12%0.12g
1.4 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.82%0.26g
Saturated Fat
0.047%0.015g
0.26 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g
Omega 3
0.44%0.007g
0.035 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.38%0.57g
Omega 6
0.11%0.018g
0.57 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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60%78g
Carbohydrate
9.04%11.8g
78 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.6%20g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs9.35 g
Recommended Dietary Allowance 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 is 72.5g per day for Men 19-50 years .

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

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

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37%14g
Fiber
6.3%2.4g
14 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.8%14.4g
Protein
1.68%0.94g
14.4 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

11.8%106μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
106 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44%0.53mg
Vitamin B1
7.25%0.087mg
Thiamine
0.53 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.6 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44%7.06mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
7.06 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.73mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.73 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54.2%0.71mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.71 mgvs0.06 mg
Recommended Dietary Allowance 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 is 30μg per day for Men 19-50 years .

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35.3%141μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
141 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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88.3%2.12μg
Vitamin B12
0%0μg
Cobalamin
2.12 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.67%4.2mg
Vitamin C
59%53.2mg
Ascorbic acid
4.2 mgvs53.2 mg
Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

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6.6%0.99mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
0.99 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.83%2.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.1%71mg
Calcium
4%40mg
71 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg
Copper
5%0.045mg
0.48 mgvs0.045 mg
Recommended Dietary Allowance 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 is 4000μg per day for Men 19-50 years .

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31.8%2.54mg
Iron
1.25%0.1mg
2.54 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.3%144mg
Magnesium
2.4%10mg
144 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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140%3.23mg
Manganese
1.1%0.025mg
3.23 mgvs0.025 mg
Recommended Dietary Allowance 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 is 45μg per day for Men 19-50 years .

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46.7%327mg
Phosphorus
2%14mg
327 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%480mg
Potassium
5.32%181mg
480 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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34.5%19μg
Selenium
0.91%0.5μg
19 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.3%200mg
Sodium
0%0mg
200 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.3%2.9mg
Zinc
0.64%0.07mg
2.9 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.081%3g
Water
2.34%86.8g
3 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Oranges:
Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: