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Comparing Nutrients in 7 ounces Cooked Oat BranVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Cooked Oat Bran
19%
12%
69%
Navel Oranges
7%
2%
91%
7 oz ▼

Macro Nutrients

2.74%79.4kcal
Energy
3.35%97kcal
79.4 kcalvs97 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.76%1.7g
Fat
0.31%0.3g
1.7 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1%0.32g
Saturated Fat
0.11%0.034g
0.32 gvs0.034 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.86%0.03g
Omega 3
1.1%0.018g
0.03 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.8%0.64g
Omega 6
0.27%0.046g
0.64 gvs0.046 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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17.5%22.7g
Carbohydrate
19%25g
22.7 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
23.3%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
6.16%4.47g
≤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 gvs4.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.9g
NA gvs3.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.5g
NA gvs8.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g
Fiber
11.5%4.37g
5.16 gvs4.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.4%6.37g
Protein
3.22%1.8g
6.37 gvs1.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
2.65%24μg
RAE, retinol activity equivalents
0 μgvs24 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.5%0.32mg
Vitamin B1
11.2%0.13mg
Thiamine
0.32 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.2%0.067mg
Vitamin B2
7.8%0.1mg
Riboflavin
0.067 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.8%0.29mg
Vitamin B3
5.27%0.84mg
Niacin, nicotinic acid, niacinamide
0.29 mgvs0.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.6%0.43mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
0.43 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.8%0.05mg
Vitamin B6
12%0.16mg
Pyridoxine
0.05 mgvs0.16 mg
Recommended Dietary Allowance 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 is 30μg per day for Men 19-50 years .

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2.98%12μg
Vitamin B9
17%67.5μg
Folates and Folic Acid
12 μgvs67.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
130%117mg
Ascorbic acid
0 mgvs117 mg
Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

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NA
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
NA mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2%20mg
Calcium
8.53%85.3mg
20 mgvs85.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.6%0.13mg
Copper
8.6%0.077mg
0.13 mgvs0.077 mg
Recommended Dietary Allowance 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 is 4000μg per day for Men 19-50 years .

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22%1.75mg
Iron
3.22%0.26mg
1.75 mgvs0.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%79.4mg
Magnesium
5.2%22mg
79.4 mgvs22 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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83%1.9mg
Manganese
2.5%0.058mg
1.9 mgvs0.058 mg
Recommended Dietary Allowance 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 is 45μg per day for Men 19-50 years .

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33.7%236mg
Phosphorus
6.52%45.6mg
236 mgvs45.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.37%183mg
Potassium
9.7%329mg
183 mgvs329 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.8%15.3μg
Selenium
0%0μg
15.3 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.13%2mg
2 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.56%1.05mg
Zinc
1.44%0.16mg
1.05 mgvs0.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.5%167g
Water
4.6%171g
167 gvs171 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cooked Oat Bran vs Navel Oranges:
Comparing minerals per 7 ounces for Cooked Oat Bran vs Navel Oranges:
Comparison of macro-nutrients per 7 ounces:



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