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

Weight per 500 calories

• Fresh Orange juice: 1111g
• Cooked Oat Bran: 1250g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Fresh Orange juice	Cooked Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	110% 143g	130g per day for Men 19-50 years
Sugars	129% 93g	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	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	85.5% 32.5g	38g per day for Men 19-50 years
Protein	14% 7.78g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24% 0.31mg	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	18.8% 75μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	12.2% 122mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	92% 0.83mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	524% 12mg	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	213% 1488mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	60.2% 6.63mg	11mg per day for Men 19-50 years
Water	26.5% 981g	28.4% 1050g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Cooked Oat Bran Nutrients Per 500 Kcal

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

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

• 500 calories of Fresh Orange juice have more Vitamin A, 2.5 times more Vitamin B3, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• While 500 kcal of Cooked Oat Bran contain 2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Orange juice.
• 500 calories of Cooked Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Cooked Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Fresh Orange juice have 1.9 times more Potassium than Cooked Oat Bran.
• While 500 kcal of Cooked Oat Bran contain 1.7 times more Copper, 5 times more Iron, 4.1 times more Magnesium, 77.5 times more Manganese, 7.9 times more Phosphorus, 86.6 times more Selenium and 11.9 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cooked Oat Bran contain similar levels of Calcium and Water per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Oat Bran contain 4.8 times more Fat, 1.5 times more Omega 3, 12.6 times more Omega 6, 14.6 times more Fiber and 5.2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cooked Oat Bran offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber