Comparing Nutrients in 100 calories Oranges VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 100 calories

• Oranges: 213g
• OAT BRAN FLAKES, HEALTH VALLEY: 26.3g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 8.1 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Oranges or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	8% 5.8g	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% 5.1g	5.54% 2.1g	38g per day for Men 19-50 years
Protein	3.57% 2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	20.2% 0.26mg	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	16% 64μg	13% 52.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	35% 31.6mg	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	2.55% 0.38mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.39% 0.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	8.5% 85mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	9.33% 0.084mg	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	2.66% 0.21mg	9.47% 0.76mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	8.96% 37.6mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	33.2% 0.76mg	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	4.26% 29.8mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	2.63% 89.5mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	12.7% 6.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	5% 185g	0.024% 0.89g	3700g per day for Men 19-50 years

Oranges VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 100 calories of Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• 100 calories of Oranges have more Vitamin A, 2.3 times more Vitamin B5, 1.2 times more Vitamin B9, 3.6 times more Vitamin C and 2.7 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 100 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 2.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Raw Oranges.
• Both Oranges and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Oranges have insufficient amounts of Vitamin B12
• 100 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

• 100 calories of Oranges have 4 times more Calcium, 4.3 times more Potassium and 206.3 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 100 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.6 times more Iron, 1.8 times more Magnesium, 14.4 times more Manganese, 3 times more Phosphorus, 6.6 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• Both Oranges and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Copper per 100 calories.
• 100 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges have 1.2 times more Carbohydrate, 3.4 times more Sugars and 2.4 times more Fiber than OAT BRAN FLAKES, HEALTH VALLEY.
• While 100 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.3 times more Protein than Raw Oranges.
• Both Oranges and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy per 100 calories.
• Both Raw Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.