Comparing Nutrients in 300 calories Wheat Bran VS Canned Orange Juice

Weight per 300 calories

• Wheat Bran: 139g
• Canned Orange Juice: 638g

Wheat Bran has 4.6 times more energy per 100g than Canned Orange Juice. It has above average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Wheat Bran or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Wheat Bran	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	156% 59.4g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	15.2% 0.2mg	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	27.4% 110μg	38.3% 153μg	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	0% 0mg	213% 192mg	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	13.8% 2.07mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Canned Orange Juice	Recommended Dietary Allowance
Calcium	10% 101mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	184% 14.7mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	5.83% 0.13mg	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	201% 1407mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.78mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	15% 560g	3700g per day for Men 19-50 years

Wheat Bran VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat Bran or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Wheat Bran vs Canned Orange Juice:

• 300 calories of Wheat Bran have 2.9 times more Vitamin B1, 6 times more Vitamin B2, 14.7 times more Vitamin B3, 2.6 times more Vitamin B5, 9.1 times more Vitamin B6 and 1.6 times more Vitamin E than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Crude Wheat Bran.
• 300 calories of Wheat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Crude Wheat Bran as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Wheat Bran vs Canned Orange Juice:

• 300 calories of Wheat Bran have 1.6 times more Calcium, 9.9 times more Copper, 23 times more Iron, 13.3 times more Magnesium, 119.2 times more Manganese, 13 times more Phosphorus, 1.4 times more Potassium, 168.9 times more Selenium and 39.5 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 40.8 times more Water than Crude Wheat Bran.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Bran have 6.2 times more Fat, 5.2 times more Omega 3, 16.4 times more Omega 6, 1.3 times more Carbohydrate, 31 times more Fiber and 5 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 98.2 times more Sugars than Crude Wheat Bran.
• Both Wheat Bran and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber