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Comparing Nutrients in 300 calories OrangesVS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

Oranges
638g
OAT BRAN FLAKES, HEALTH VALLEY
79g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 8.1 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
OAT BRAN FLAKES, HEALTH VALLEY
11%
7%
82%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.79%0.77g
Fat
2.44%2.37g
0.77 gvs2.37 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.3%0.096g
Saturated Fat
2.47%0.79g
0.096 gvs0.79 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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2.8%0.045g
Omega 3
2.22%0.036g
0.045 gvs0.036 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.68%0.11g
Omega 6
3.96%0.67g
0.11 gvs0.67 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
47.4%61.6g
75 gvs61.6 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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82.3%59.7g
Sugars
24%17.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
59.7 gvs17.4 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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40.3%15.3g
Fiber
16.6%6.3g
15.3 gvs6.3 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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10.7%6g
Protein
14%7.9g
6 gvs7.9 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Fruits and Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

7.8%70.2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
70.2 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
49.3%0.59mg
Thiamine
0.56 mgvs0.59 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg
Vitamin B2
51.6%0.67mg
Riboflavin
0.26 mgvs0.67 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
49.3%7.9mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs7.9 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Fruits and Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
32%1.6mg
Vitamin B5
14%0.71mg
Pantothenic acid
1.6 mgvs0.71 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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29.5%0.38mg
Vitamin B6
60.7%0.79mg
Pyridoxine
0.38 mgvs0.79 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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48%191μg
Vitamin B9
39.5%158μg
Folates and Folic Acid
191 μgvs158 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
99%2.37μg
Cobalamin
0 μgvs2.37 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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377%340mg
Vitamin C
105%95mg
Ascorbic acid
340 mgvs95 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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7.66%1.15mg
Vitamin E
2.8%0.42mg
Tocopherols and Tocotrienols
1.15 mgvs0.42 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1.2%1.42μg
Phytomenadione or phylloquinone
0 μgvs1.42 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

25.5%255mg
Calcium
6.3%63mg
255 mgvs63 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
28%0.25mg
0.29 mgvs0.25 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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7.98%0.64mg
Iron
28.4%2.27mg
0.64 mgvs2.27 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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15%64mg
Magnesium
27%113mg
64 mgvs113 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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6.94%0.16mg
Manganese
100%2.3mg
0.16 mgvs2.3 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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12.8%89.4mg
Phosphorus
38.7%271mg
89.4 mgvs271 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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34%1155mg
Potassium
7.9%268mg
1155 mgvs268 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
38%21μg
3.2 μgvs21 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
20%300mg
0 mgvs300 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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4.06%0.45mg
Zinc
15.8%1.74mg
0.45 mgvs1.74 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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15%554g
Water
0.073%2.7g
554 gvs2.7 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Oranges VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 300 Kcal

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

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

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

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: