Comparing Nutrients in 300 calories Oat Bran Reduced-calorie Bread VS Oranges with Peel

Weight per 300 calories

• Oat Bran Reduced-calorie Bread: 149g
• Oranges with Peel: 476g

Oat Bran Reduced-calorie Bread has 3.2 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oat Bran Reduced-calorie Bread or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.78g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	56.8% 74g	130g per day for Men 19-50 years
Sugars	7.25% 5.25g	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	47% 18g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	21.3% 12g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	34% 0.44mg	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	30.2% 121μg	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.5% 85mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	30% 0.27mg	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	58.8% 4.7mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	71.4% 1.64mg	NA	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	29.6% 207mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	4.48% 152mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	45.7% 685mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.57mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	10.6% 392g	3700g per day for Men 19-50 years

Oat Bran Reduced-calorie Bread VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Bran Reduced-calorie Bread or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Oat Bran Reduced-calorie Bread vs Oranges with Peel :

• 300 calories of Oat Bran Reduced-calorie Bread have 1.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Oat Bran Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oat Bran Reduced-calorie Bread vs Oranges with Peel :

• 300 calories of Oat Bran Reduced-calorie Bread have 1.6 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 2 times more Phosphorus, 9.2 times more Selenium, 71.9 times more Sodium and 3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.9 times more Calcium, 6.1 times more Potassium and 5.7 times more Water than Oat Bran Reduced-calorie Bread.
• 300 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Bran Reduced-calorie Bread have 2 times more Omega 3, 11.2 times more Omega 6 and 1.9 times more Protein than Oranges with Peel .
• Both Oat Bran Reduced-calorie Bread and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6