Comparing Nutrients in 300 calories Oat Milk VS Oranges with Peel

Weight per 300 calories

• Oat Milk: 561g
• Oranges with Peel: 476g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Oat Milk or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oat Milk	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	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	42% 54.4g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	22% 8.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	6.73% 27μg	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	38.5% 231IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Oranges with Peel	Recommended Dietary Allowance
Calcium	69.3% 693mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	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	49% 3.93mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	49.4% 346mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	13% 486g	10.6% 392g	3700g per day for Men 19-50 years

Oat Milk VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Milk or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Oat Milk vs Oranges with Peel :

• 300 calories of Oat Milk have 5.6 times more Vitamin A and 4.7 times more Vitamin B2 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.1 times more Vitamin B3, more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Oat Milk.
• Both Oat Milk and Oranges with Peel provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Oat Milk have insufficient amounts of Vitamin B6 and Vitamin C
• Both Oat Milk as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oat Milk vs Oranges with Peel :

• 300 calories of Oat Milk have 2.1 times more Calcium, 2.1 times more Copper, 1.7 times more Magnesium, 3.3 times more Phosphorus, 7.2 times more Selenium, 26.5 times more Sodium, 5.4 times more Zinc and 1.2 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.3 times more Potassium than Oat Milk.
• Both Oat Milk and Oranges with Peel contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Milk have 8 times more Omega 6 and 1.7 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 2.5 times more Fiber than Oat Milk.
• Both Oat Milk and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Oat Milk as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.