Comparing Nutrients in 100 calories Oat FlourVS Valencia Oranges

Weight per 100 calories

Oat Flour

25g

Valencia Oranges

204g

Oat Flour has 8.2 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Oat Flour or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Oat Flourvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

2.33%2.26g

Fat

0.63%0.61g

2.26 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

1.24%0.4g

Saturated Fat

0.22%0.071g

0.4 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

2.24%0.036g

Omega 3

2.04%0.033g

0.036 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

4.64%0.79g

Omega 6

0.53%0.09g

0.79 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

12.5%16.3g

Carbohydrate

18.7%24.3g

16.3 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

0.27%0.2g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.2 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

%0.025g

Glucose

0.025 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

%0.12g

Sucrose

0.12 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

4.23%1.6g

Fiber

13.4%5.1g

1.6 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

6.48%3.63g

Protein

3.8%2.12g

3.63 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Oat Flourvs Valencia Oranges

0%0μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

14.3%0.17mg

Vitamin B1

14.8%0.18mg

Thiamine

0.17 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

2.4%0.031mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.031 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

2.3%0.36mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1%0.05mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.05 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.4%0.031mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.031 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

2%7.92μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

7.92 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

110%99mg

Ascorbic acid

0 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

1.16%0.17mg

Vitamin E

Tocopherols and Tocotrienols

0.17 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

0.66%0.79μg

Vitamin K

Phytomenadione or phylloquinone

0.79 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

Oat Flourvs Valencia Oranges

1.36%13.6mg

Calcium

8.16%81.6mg

13.6 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

12%0.11mg

Copper

8.4%0.076mg

0.11 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

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 .

Find Cereals rich in Fluoride

12.4%0.99mg

Iron

2.3%0.18mg

0.99 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

8.5%35.6mg

Magnesium

4.86%20.4mg

35.6 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

43.3%0.99mg

Manganese

2.04%0.047mg

0.99 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

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 .

Find Cereals rich in Molybdenum

16%112mg

Phosphorus

4.96%34.7mg

112 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

2.7%92mg

Potassium

10.7%365mg

92 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

15.3%8.4μg

Selenium

8.4 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

0.31%4.7mg

Sodium

0%0mg

4.7 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

7.2%0.79mg

Zinc

1.1%0.12mg

0.79 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

0.057%2.1g

Water

4.76%176g

2.1 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Oat Flour vs Valencia Oranges:

Raw Valencia Oranges contain more Vitamin A, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 10.3 times more Vitamin B5, 4.2 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Raw Valencia Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Partially Debranned Oat Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oat Flour vs Valencia Oranges:

Partially Debranned Oat Flour has 1.4 times more Copper, 5.4 times more Iron, 1.7 times more Magnesium, 21.2 times more Manganese, 3.2 times more Phosphorus and 6.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6 times more Calcium, 4 times more Potassium and 83.3 times more Water than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 100 calories:

Partially Debranned Oat Flour has 3.7 times more Fat, 5.6 times more Saturated Fat, 8.8 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Carbohydrate and 3.2 times more Fiber than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 100 kcal.
Both Partially Debranned Oat Flour as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Oat FlourVS Dry Rice NoodlesValencia OrangesVS Dry Rice NoodlesOat FlourVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Oat FlourVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Oat Flour or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: