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Comparing Nutrients in 500 calories OrangesVS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 500 calories

Oranges
1064g
OAT BRAN FLAKES, HEALTH VALLEY
132g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 8.1 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Oranges or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
OAT BRAN FLAKES, HEALTH VALLEY
11%
7%
82%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.3%1.28g
Fat
4.07%3.95g
1.28 gvs3.95 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
4.1%1.3g
0.16 gvs1.3 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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4.65%0.074g
Omega 3
3.7%0.059g
0.074 gvs0.059 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.13%0.19g
Omega 6
6.6%1.12g
0.19 gvs1.12 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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96%125g
Carbohydrate
79%103g
125 gvs103 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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137%99g
Sugars
40%29g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
99 gvs29 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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67%25.5g
Fiber
27.7%10.5g
25.5 gvs10.5 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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18%10g
Protein
23.5%13g
10 gvs13 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

13%117μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
117 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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77%0.93mg
Vitamin B1
82.2%0.99mg
Thiamine
0.93 mgvs0.99 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg
Vitamin B2
86%1.1mg
Riboflavin
0.43 mgvs1.1 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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18.8%3mg
Vitamin B3
82.2%13mg
Niacin, nicotinic acid, niacinamide
3 mgvs13 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Fruits and Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
53%2.66mg
Vitamin B5
23.6%1.18mg
Pantothenic acid
2.66 mgvs1.18 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B6
101%1.3mg
Pyridoxine
0.64 mgvs1.3 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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79.8%319μg
Vitamin B9
65.8%263μg
Folates and Folic Acid
319 μgvs263 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
164%3.95μg
Cobalamin
0 μgvs3.95 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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629%566mg
Vitamin C
175%158mg
Ascorbic acid
566 mgvs158 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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12.8%1.9mg
Vitamin E
4.65%0.7mg
Tocopherols and Tocotrienols
1.9 mgvs0.7 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1.97%2.37μg
Phytomenadione or phylloquinone
0 μgvs2.37 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

42.6%426mg
Calcium
10.5%105mg
426 mgvs105 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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53%0.48mg
Copper
46.6%0.42mg
0.48 mgvs0.42 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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13.3%1.06mg
Iron
47.4%3.8mg
1.06 mgvs3.8 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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25.3%106mg
Magnesium
44.8%188mg
106 mgvs188 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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11.6%0.27mg
Manganese
166%3.8mg
0.27 mgvs3.8 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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21.3%149mg
Phosphorus
64.5%451mg
149 mgvs451 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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56.6%1926mg
Potassium
13%447mg
1926 mgvs447 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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9.67%5.3μg
Selenium
63.4%35μg
5.3 μgvs35 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
33.3%500mg
0 mgvs500 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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6.77%0.74mg
Zinc
26.3%2.9mg
0.74 mgvs2.9 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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25%923g
Water
0.12%4.47g
923 gvs4.47 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Oranges VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 500 calories of Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

Comparing minerals per 500 calories for Oranges vs OAT BRAN FLAKES, HEALTH VALLEY:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: