Comparing Nutrients in 7 ounces Chilled Orange Juice VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Oat Bran	17%	16%	67%

Macro Nutrients

	Chilled Orange Juice	Oat Bran	Recommended Dietary Allowance
Energy	3.35% 97kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	31% 5.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	101% 131g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	3.97% 2.88g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Oat Bran	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	25% 0.33mg	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	9.43% 37.7μg	25.8% 103μg	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	74% 66.7mg	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	2.65% 0.4mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Oat Bran	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	89% 0.8mg	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	3.22% 0.26mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	486% 11mg	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	4.8% 33.7mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Oat Bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Oat Bran:

• 7 ounces of Chilled Orange Juice have more Vitamin C than Oat Bran.
• While 7 oz of Raw Oat Bran contain 25.4 times more Vitamin B1, 5.6 times more Vitamin B2, 3.3 times more Vitamin B3, 7.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Oat Bran have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Oat Bran:

• 7 ounces of Chilled Orange Juice have 13.3 times more Water than Oat Bran.
• While 7 oz of Raw Oat Bran contain 5.3 times more Calcium, 9.6 times more Copper, 41.6 times more Iron, 21.4 times more Magnesium, 244.8 times more Manganese, 43.2 times more Phosphorus, 3.2 times more Potassium, 452 times more Selenium and 44.4 times more Zinc than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 5.7 times more Sugars than Oat Bran.
• While 7 oz of Raw Oat Bran contain 5 times more Energy, 58.6 times more Fat, 94.9 times more Saturated Fat, 17.3 times more Omega 3, 115 times more Omega 6, 5.7 times more Carbohydrate, 51.3 times more Fiber and 25.4 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein