Comparing Nutrients in 300 calories Oranges with Peel VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

• Oranges with Peel: 476g
• OAT BRAN FLAKES, HEALTH VALLEY: 79g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Oranges with Peel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	105% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	33.3% 333mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	15.8% 1.74mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.073% 2.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 2.2 times more Vitamin B5 and 3.6 times more Vitamin C than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 2.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A

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

• 300 calories of Oranges with Peel have 5.3 times more Calcium, 1.7 times more Iron, 3.5 times more Potassium and 146 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.7 times more Magnesium, 2.6 times more Phosphorus, 6.3 times more Selenium, 31.5 times more Sodium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 3.4 times more Fiber than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.