Comparing Nutrients in 1 pound Oat Bran VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Oat Bran	Fresh Orange juice	Recommended Dietary Allowance
Energy	38.5% 1116kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	19% 6.02g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	36.3% 47g	130g per day for Men 19-50 years
Sugars	9.07% 6.58g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	184% 70g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	140% 78.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	442% 5.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	14% 0.18mg	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	59% 236μg	34% 136μg	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	252% 227mg	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	30.5% 4.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Fresh Orange juice	Recommended Dietary Allowance
Calcium	26.3% 263mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	22% 0.2mg	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	307% 24.5mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	254% 1066mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1110% 25.5mg	2.76% 0.064mg	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	476% 3329mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	75.5% 2567mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	373% 205μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Fresh Orange juice per 1 lb

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

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

• 1 pound of Oat Bran has 13 times more Vitamin B1, 7.3 times more Vitamin B2, 2.3 times more Vitamin B3, 7.8 times more Vitamin B5, 4.1 times more Vitamin B6, 1.7 times more Vitamin B9, 25.3 times more Vitamin E and 32 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Vitamin C than Raw Oat Bran.
• 1 pound of Oat Bran have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Oat Bran as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oat Bran has 5.3 times more Calcium, 9.2 times more Copper, 27.1 times more Iron, 21.4 times more Magnesium, 402.1 times more Manganese, 43.2 times more Phosphorus, 2.8 times more Potassium, 452 times more Selenium and 62.2 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 13.5 times more Water than Raw Oat Bran.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran has 5.5 times more Energy, 35.2 times more Fat, 55.3 times more Saturated Fat, 11 times more Omega 3, 91.2 times more Omega 6, 6.4 times more Carbohydrate, 77 times more Fiber and 24.7 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 5.8 times more Sugars than Raw Oat Bran.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein