Comparing Nutrients in 1 pound Navel Oranges VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oat Bran	17%	16%	67%

Macro Nutrients

	Navel Oranges	Oat Bran	Recommended Dietary Allowance
Energy	7.66% 222kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	19% 6.02g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	231% 300g	130g per day for Men 19-50 years
Sugars	53% 38.6g	9.07% 6.58g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	184% 70g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oat Bran	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	57.6% 0.75mg	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	38.6% 154μg	59% 236μg	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	298% 268mg	0% 0mg	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	4.54% 0.68mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oat Bran	Recommended Dietary Allowance
Calcium	19.5% 195mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	203% 1.83mg	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	7.37% 0.59mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	254% 1066mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	1110% 25.5mg	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	15% 104mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	75.5% 2567mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	373% 205μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	128% 14mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oat Bran per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Oat Bran:

• 1 pound of Navel Oranges has more Vitamin C than Oat Bran.
• While 1 lb of Raw Oat Bran contains 17.2 times more Vitamin B1, 4.3 times more Vitamin B2, 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Oat Bran have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Oat Bran:

• 1 pound of Navel Oranges has 13.1 times more Water than Oat Bran.
• While 1 lb of Raw Oat Bran contains 1.3 times more Calcium, 10.3 times more Copper, 41.6 times more Iron, 21.4 times more Magnesium, 194.1 times more Manganese, 31.9 times more Phosphorus, 3.4 times more Potassium, more Selenium and 38.9 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 5.9 times more Sugars than Oat Bran.
• While 1 lb of Raw Oat Bran contains 5 times more Energy, 46.9 times more Fat, 78.1 times more Saturated Fat, 13.4 times more Omega 3, 115 times more Omega 6, 5.3 times more Carbohydrate, 7 times more Fiber and 19 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein