Comparing Nutrients in 300 calories Navel Oranges VS Rolls, dinner, oat bran

Weight per 300 calories

• Navel Oranges: 612g
• Rolls, dinner, oat bran: 127g

Rolls, dinner, oat bran have 4.8 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Navel Oranges	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	39.3% 51g	130g per day for Men 19-50 years
Sugars	71.8% 52g	11.7% 8.48g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	4.4% 0.057mg	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	52% 208μg	30% 121μg	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	402% 362mg	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	6.12% 0.92mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.27% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	26.3% 263mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	19.2% 0.17mg	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	9.95% 0.8mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	41.7% 0.96mg	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	20% 141mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	4.52% 154mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67.7% 37.2μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	14.2% 526g	1.5% 56g	3700g per day for Men 19-50 years

Navel Oranges VS Rolls, Dinner, Oat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Rolls, dinner, oat bran?

Lets compare vitamin content per 300 calories of Navel Oranges vs Rolls, dinner, oat bran:

• 300 calories of Navel Oranges have more Vitamin A, 2.9 times more Vitamin B5, 8.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Rolls, dinner, oat bran.
• While 300 kcal of Rolls, dinner, oat bran contain 1.4 times more Vitamin B1 and 2.4 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Rolls, dinner, oat bran provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Rolls, dinner, oat bran:

• 300 calories of Navel Oranges have 2.4 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 6.6 times more Potassium and 9.4 times more Water than Rolls, dinner, oat bran.
• While 300 kcal of Rolls, dinner, oat bran contain 6.6 times more Iron, 5.4 times more Manganese, more Selenium, 85.8 times more Sodium and 2.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Rolls, dinner, oat bran contain similar levels of Phosphorus per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.5 times more Carbohydrate, 6.1 times more Sugars and 2.6 times more Fiber than Rolls, dinner, oat bran.
• While 300 kcal of Rolls, dinner, oat bran contain 6.4 times more Fat, 2.2 times more Omega 3, 13.3 times more Omega 6 and 2.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Rolls, dinner, oat bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6