Comparing Nutrients in 300 calories Oranges with Peel VS Oat Flour

Weight per 300 calories

• Oranges with Peel: 476g
• Oat Flour: 74.3g

Partially Debranned Oat Flour has 6.4 times more energy per unit of mass than Raw Oranges with Peel , which is very 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 Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oat Flour	15%	20%	65%

Macro Nutrients

	Oranges with Peel	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	14% 2.37g	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	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.59g	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	0% 0g	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	% 0.074g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	11% 6.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oat Flour	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	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.14% 0.093mg	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	5.94% 23.8μg	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	376% 338mg	0% 0mg	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	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oat Flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	36% 0.32mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	130% 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	48% 336mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.17% 6.35g	3700g per day for Men 19-50 years

Oranges With Peel VS Oat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Oat Flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Oat Flour:

• 300 calories of Oranges with Peel have more Vitamin A, 2.6 times more Vitamin B2, 2.2 times more Vitamin B3, 10.5 times more Vitamin B5, 4.8 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Oat Flour.
• Both Oranges with Peel and Oat Flour provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Oat Flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Oat Flour:

• 300 calories of Oranges with Peel have 8.2 times more Calcium, 1.3 times more Iron, 3.4 times more Potassium and 61.7 times more Water than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 1.6 times more Magnesium, 3.2 times more Phosphorus, 7.6 times more Selenium and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oat Flour contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Oat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate and 4.4 times more Fiber than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 4.7 times more Fat, 1.4 times more Omega 3, 11.3 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Oat Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6