Comparing Nutrients in 100 calories Cooked Oat Bran VS Valencia Oranges

Weight per 100 calories

• Cooked Oat Bran: 250g
• Valencia Oranges: 204g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Oat Bran or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Oat Bran	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17% 6.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	14.3% 8.03g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.063mg	9.9% 0.13mg	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	3.75% 15μg	20% 79.6μg	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	0% 0mg	110% 99mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.5% 25mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	8.4% 0.076mg	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	27.5% 2.2mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	2.04% 0.047mg	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	42.5% 298mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.68% 210g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Oat Bran vs Valencia Oranges:

• Cooked Oat Bran has 2.3 times more Vitamin B1 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Cooked Oat Bran as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Oat Bran vs Valencia Oranges:

• Cooked Oat Bran has 2.2 times more Copper, 12 times more Iron, 4.9 times more Magnesium, 51.3 times more Manganese, 8.6 times more Phosphorus and 10.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Calcium and 1.6 times more Potassium than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Valencia Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Oat Bran has 3.5 times more Fat, 5.7 times more Saturated Fat, 9 times more Omega 6, 1.3 times more Fiber and 3.8 times more Protein than Raw Valencia Oranges.
• Both Cooked Oat Bran and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Cooked Oat Bran as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.