Comparing Nutrients in 500 calories Navel Oranges VS Oat Bran

Weight per 500 calories

• Navel Oranges: 1020g
• Oat Bran: 203g

Raw Oat Bran has 5 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Oat Bran?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oat Bran	17%	16%	67%

Macro Nutrients

	Navel Oranges	Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	31.6% 5.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	104% 135g	130g per day for Men 19-50 years
Sugars	120% 86.7g	4.07% 2.95g	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	31.7% 23g	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	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oat Bran	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	25.8% 0.34mg	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	86.7% 347μg	26.4% 106μg	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	670% 603mg	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	10.2% 1.53mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oat Bran	Recommended Dietary Allowance
Calcium	44% 439mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	91% 0.82mg	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	16.6% 1.33mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	498% 11.4mg	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	33.5% 235mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.36% 13.3g	3700g per day for Men 19-50 years

Navel Oranges VS Oat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Oat Bran?

Lets compare vitamin content per 500 calories of Navel Oranges vs Oat Bran:

• 500 calories of Navel Oranges have more Vitamin A, 2.3 times more Vitamin B3, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 3.4 times more Vitamin B1 and 1.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Oat Bran provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Raw Oat Bran have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Oat Bran:

• 500 calories of Navel Oranges have 3.7 times more Calcium, 1.5 times more Potassium and 65.9 times more Water than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 2.1 times more Copper, 8.3 times more Iron, 4.3 times more Magnesium, 38.7 times more Manganese, 6.4 times more Phosphorus, more Selenium and 7.7 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 29.4 times more Sugars than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 9.3 times more Fat, 2.7 times more Omega 3, 22.9 times more Omega 6, 1.4 times more Fiber and 3.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oat Bran offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6