Comparing Nutrients in 300 calories OAT BRAN FLAKES, HEALTH VALLEY VS Oranges

Weight per 300 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 79g
• Oranges: 638g

OAT BRAN FLAKES, HEALTH VALLEY have 8.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or Oranges?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Oranges	7%	2%	91%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	0.68% 0.11g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	24% 17.4g	82.3% 59.7g	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	16.6% 6.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	14% 7.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	29.5% 0.38mg	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	39.5% 158μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	99% 2.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	105% 95mg	377% 340mg	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	2.8% 0.42mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Oranges	Recommended Dietary Allowance
Calcium	6.3% 63mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32% 0.29mg	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	28.4% 2.27mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	6.94% 0.16mg	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	38.7% 271mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.8% 1.74mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Oranges:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 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.
• While Raw Oranges contain more Vitamin A, 2.3 times more Vitamin B5, 3.6 times more Vitamin C and 2.7 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Oranges:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 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.
• While Raw Oranges contain 4 times more Calcium, 4.3 times more Potassium and 206.3 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 5.9 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.4 times more Sugars and 2.4 times more Fiber than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.