Comparing Nutrients in 300 calories Florida Oranges VS Muffins, oat bran

Weight per 300 calories

• Florida Oranges: 652g
• Muffins, oat bran: 111g

Muffins, oat bran have 5.9 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Muffins, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Florida Oranges	Muffins, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	12.6% 9.13g	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	41% 15.7g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	13.8% 0.18mg	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	27.7% 111μg	24.7% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.46% 0.011μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	326% 293mg	0% 0mg	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	7.83% 1.17mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Muffins, oat bran	Recommended Dietary Allowance
Calcium	28% 280mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	40.7% 0.37mg	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	7.34% 0.59mg	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	127% 2.92mg	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	11% 78.3mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	15.4% 568g	1.05% 39g	3700g per day for Men 19-50 years

Florida Oranges VS Muffins, Oat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Muffins, oat bran?

Lets compare vitamin content per 300 calories of Florida Oranges vs Muffins, oat bran:

• 300 calories of Florida Oranges have more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and 1.6 times more Vitamin E than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Muffins, oat bran provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• 300 calories of Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Muffins, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Muffins, oat bran:

• 300 calories of Florida Oranges have 4 times more Calcium, 2 times more Potassium and 14.6 times more Water than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 1.4 times more Copper, 8 times more Iron, 2.7 times more Magnesium, 18.7 times more Manganese, 5.3 times more Phosphorus, 3.7 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.4 times more Carbohydrate, 6.5 times more Sugars and 3.1 times more Fiber than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 6 times more Fat, 7.1 times more Omega 3, 20.1 times more Omega 6 and 1.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Muffins, oat bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6