Comparing Nutrients in 500 calories Fresh Orange juice VS Oat Bran Bagels

Weight per 500 calories

• Fresh Orange juice: 1111g
• Oat Bran Bagels: 196g

Oat Bran Bagels have 5.7 times more energy per unit of mass than Raw Orange juice, which is high in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Oat Bran Bagels?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Fresh Orange juice	Oat Bran Bagels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	80.4% 105g	130g per day for Men 19-50 years
Sugars	129% 93g	4.4% 3.2g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	14% 7.78g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.22% 1.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	6.5% 0.084mg	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	83.3% 333μg	48% 192μg	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	617% 556mg	0.44% 0.39mg	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	2.96% 0.44mg	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	12.2% 122mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	33% 0.3mg	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	27.8% 2.22mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14.5% 60.8mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	73.6% 1.7mg	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	27% 189mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	26.5% 981g	1.74% 64.5g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Oat Bran Bagels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Oat Bran Bagels?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Oat Bran Bagels:

• 500 calories of Fresh Orange juice have 56.7 times more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B5, 5.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1416.7 times more Vitamin C than Oat Bran Bagels.
• While 500 kcal of Oat Bran Bagels contain 2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Orange juice.
• 500 calories of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Orange juice as well as Oat Bran Bagels have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Oat Bran Bagels:

• 500 calories of Fresh Orange juice have 5.2 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 9.9 times more Potassium and 15.2 times more Water than Oat Bran Bagels.
• While 500 kcal of Oat Bran Bagels contain 2.7 times more Iron, 10.9 times more Manganese, 60.4 times more Selenium, 104.1 times more Sodium and 3.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Oat Bran Bagels contain similar levels of Phosphorus per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 500 calories of Oat Bran Bagels lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 29.2 times more Sugars than Oat Bran Bagels.
• While 500 kcal of Oat Bran Bagels contain 3.2 times more Fiber and 2.7 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Oat Bran Bagels offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Oat Bran Bagels provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.