Comparing Nutrients in 1 kilogram Oat Bran Bagels VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Oat Bran Bagels	Fresh Orange juice	Recommended Dietary Allowance
Energy	88% 2550kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	80% 104g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	95% 36g	5.26% 2g	38g per day for Men 19-50 years
Protein	191% 107g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30.8% 0.4mg	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	245% 980μg	75% 300μg	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	2.22% 2mg	556% 500mg	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	22% 3.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Fresh Orange juice	Recommended Dietary Allowance
Calcium	12% 120mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	49% 0.44mg	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	385% 31mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	6.1% 0.14mg	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	157% 1100mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	393% 5900mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	8.9% 329g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Bran Bagels versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Bran Bagels vs Fresh Orange juice:

• 1 kilogram of Oat Bran Bagels has 3.7 times more Vitamin B1, 11.3 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 8.3 times more Vitamin E than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 250 times more Vitamin C than Oat Bran Bagels.
• Both Oat Bran Bagels and Fresh Orange juice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oat Bran Bagels have insufficient amounts of Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Oat Bran Bagels as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Bagels vs Fresh Orange juice:

• 1 kilogram of Oat Bran Bagels has 3.4 times more Copper, 15.4 times more Iron, 2.8 times more Magnesium, 61.6 times more Manganese, 6.5 times more Phosphorus, 342 times more Selenium, 590 times more Sodium and 18 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.7 times more Potassium and 2.7 times more Water than Oat Bran Bagels.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Oat Bran Bagels as well as Raw Orange juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran Bagels has 5.7 times more Energy, 16 times more Omega 6, 5.1 times more Carbohydrate, 18 times more Fiber and 15.3 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 5.2 times more Sugars than Oat Bran Bagels.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Oat Bran Bagels as well as Raw Orange juice provide inadequate amounts of Omega 3 in one kilogram.