Comparing Nutrients in 500 calories Oat Bran Reduced-calorie Bread VS Oranges with Peel

Weight per 500 calories

• Oat Bran Reduced-calorie Bread: 249g
• Oranges with Peel: 794g

Oat Bran Reduced-calorie Bread has 3.2 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oat Bran Reduced-calorie Bread or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.96g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	95% 123g	130g per day for Men 19-50 years
Sugars	12% 8.76g	NA	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	78.6% 30g	94% 35.7g	38g per day for Men 19-50 years
Protein	35.5% 20g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	56.8% 0.74mg	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	50.4% 201μg	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.64% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 142mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	80.4% 0.72mg	50.3% 0.45mg	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	98% 7.84mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	NA	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	49.4% 346mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.1% 114g	17.7% 653g	3700g per day for Men 19-50 years

Oat Bran Reduced-calorie Bread VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Bran Reduced-calorie Bread or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Oat Bran Reduced-calorie Bread vs Oranges with Peel :

• 500 calories of Oat Bran Reduced-calorie Bread have 1.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Oat Bran Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oat Bran Reduced-calorie Bread vs Oranges with Peel :

• 500 calories of Oat Bran Reduced-calorie Bread have 1.6 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 2 times more Phosphorus, 9.2 times more Selenium, 71.9 times more Sodium and 3 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3.9 times more Calcium, 6.1 times more Potassium and 5.7 times more Water than Oat Bran Reduced-calorie Bread.
• 500 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Bran Reduced-calorie Bread have 2 times more Omega 3, 11.2 times more Omega 6 and 1.9 times more Protein than Oranges with Peel .
• Both Oat Bran Reduced-calorie Bread and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6