Comparing Nutrients in 500 calories Fresh Orange juice VS Oat Flour

Weight per 500 calories

• Fresh Orange juice: 1111g
• Oat Flour: 124g

Partially Debranned Oat Flour has 9 times more energy per unit of mass than Raw Orange juice, which is very 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 Flour?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oat Flour	15%	20%	65%

Macro Nutrients

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	129% 93g	1.37% 0.99g	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	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	% 20g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 46g	% 0.62g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	21% 8.04g	38g per day for Men 19-50 years
Protein	14% 7.78g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oat Flour	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	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	4.98% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12% 0.15mg	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	9.9% 39.6μg	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	5.78% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	3.3% 3.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Calcium	12.2% 122mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	60% 0.54mg	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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	216% 4.97mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	26.5% 981g	0.29% 10.6g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Oat Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Fresh Orange juice have more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 8.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin C than Oat Flour.
• Both Fresh Orange juice and Oat Flour provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oat Flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Partially Debranned Oat Flour 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 Flour:

• 500 calories of Fresh Orange juice have 1.8 times more Calcium, 4.8 times more Potassium and 92.7 times more Water than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 2.2 times more Iron, 1.5 times more Magnesium, 32 times more Manganese, 3 times more Phosphorus, 37.9 times more Selenium and 7.1 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Oat Flour contain similar levels of Copper per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 500 calories of Oat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.4 times more Carbohydrate, 94.3 times more Sugars and more Fructose than Oat Flour.
• While 500 kcal of Partially Debranned Oat Flour contain 5.1 times more Fat, 1.5 times more Omega 3, 12.2 times more Omega 6, 3.6 times more Fiber and 2.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Oat Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber