Comparing Nutrients in 500 calories Oranges with Peel VS Oat Bran

Weight per 500 calories

• Oranges with Peel: 794g
• Oat Bran: 203g

Raw Oat Bran has 3.9 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oat Bran	17%	16%	67%

Macro Nutrients

	Oranges with Peel	Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oat Bran	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oat Bran	Recommended Dietary Allowance
Calcium	55.6% 556mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.36% 13.3g	3700g per day for Men 19-50 years

Oranges With Peel VS Oat Bran Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 3 times more Vitamin B1 than Raw Oranges with Peel .
• Both Oranges with Peel 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 Oranges with Peel as well as Raw Oat Bran have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Oat Bran:

• 500 calories of Oranges with Peel have 4.7 times more Calcium, 1.4 times more Potassium and 49.1 times more Water than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 1.8 times more Copper, 1.7 times more Iron, 4.3 times more Magnesium, 8.5 times more Phosphorus, 16.5 times more Selenium and 7.2 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oat Bran contain 6 times more Fat, 1.9 times more Omega 3, 15.4 times more Omega 6 and 3.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Oat Bran offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6