Comparing Nutrients in 300 calories Oranges VS 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.

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%

Macro Nutrients

	Oranges	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	24% 17.4g	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	40.3% 15.3g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Raw Oranges have more Vitamin A, 2.3 times more Vitamin B5, 1.2 times more Vitamin B9, 3.6 times more Vitamin C and 2.7 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 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.
• Both Raw Oranges and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

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

• Raw Oranges have 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.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 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.
• Both Raw Oranges and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.2 times more Carbohydrate, 3.4 times more Sugars and 2.4 times more Fiber than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 5.9 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.