Comparing Nutrients in 7 ounces Cooked Oat Bran VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Oat Bran	Valencia Oranges	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	9.6% 0.13mg	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	2.98% 12μg	19.3% 77.4μg	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	0% 0mg	107% 96mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	8.16% 0.073mg	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	22% 1.75mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	2% 0.046mg	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	33.7% 236mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Oat Bran vs Valencia Oranges:

• Cooked Oat Bran has 1.8 times more Vitamin B1 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Cooked Oat Bran as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Oat Bran vs Valencia Oranges:

• Cooked Oat Bran has 1.8 times more Copper, 9.8 times more Iron, 4 times more Magnesium, 41.9 times more Manganese, 7 times more Phosphorus and 8.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium and 1.9 times more Potassium than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Oat Bran has 7.4 times more Omega 6 and 3.1 times more Protein than Raw Valencia Oranges.
• Both Cooked Oat Bran and Raw Valencia Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 7 oz.
• Both Cooked Oat Bran as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.