Comparing Nutrients in 300 calories Oat FlourVS Valencia Oranges

Weight per 300 calories

Oat Flour

74.3g

Valencia Oranges

612g

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 300 calories - Oat Flour or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Oat Flourvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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7%6.77g

Fat

1.9%1.84g

6.77 gvs1.84 g

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

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3.73%1.2g

Saturated Fat

0.67%0.21g

1.2 gvs0.21 g

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

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6.73%0.11g

Omega 3

6.12%0.098g

0.11 gvs0.098 g

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

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14%2.37g

Omega 6

1.6%0.27g

2.37 gvs0.27 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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37.5%48.8g

Carbohydrate

56%72.8g

48.8 gvs72.8 g

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

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0.82%0.59g

Sugars

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

0.59 gvsNA g

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

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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 .

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%0.074g

Glucose

0.074 gvsNA g

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

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%0.37g

Sucrose

0.37 gvsNA g

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

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12.7%4.83g

Fiber

40.3%15.3g

4.83 gvs15.3 g

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

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19.4%11g

Protein

11.4%6.37g

11 gvs6.37 g

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

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Vitamins

Oat Flourvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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43%0.51mg

Vitamin B1

44.4%0.53mg

Thiamine

0.51 mgvs0.53 mg

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

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7.14%0.093mg

Vitamin B2

19%0.24mg

Riboflavin

0.093 mgvs0.24 mg

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

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6.84%1.1mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.68 mg

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

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3%0.15mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.15 mgvs1.53 mg

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

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7.14%0.093mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.093 mgvs0.39 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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5.94%23.8μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

23.8 μgvs239 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

330%297mg

Ascorbic acid

0 mgvs297 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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3.47%0.52mg

Vitamin E

Tocopherols and Tocotrienols

0.52 mgvsNA mg

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

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2%2.38μg

Vitamin K

Phytomenadione or phylloquinone

2.38 μgvsNA μg

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

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Minerals

Oat Flourvs Valencia Oranges

4.1%41mg

Calcium

24.5%245mg

41 mgvs245 mg

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

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36%0.32mg

Copper

25%0.23mg

0.32 mgvs0.23 mg

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

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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 .

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37%2.97mg

Iron

6.9%0.55mg

2.97 mgvs0.55 mg

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

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25.5%107mg

Magnesium

14.6%61.2mg

107 mgvs61.2 mg

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

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130%3mg

Manganese

6.12%0.14mg

3 mgvs0.14 mg

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

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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 .

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48%336mg

Phosphorus

15%104mg

336 mgvs104 mg

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

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8.1%275mg

Potassium

32.2%1096mg

275 mgvs1096 mg

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

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46%25.2μg

Selenium

25.2 μgvsNA μg

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

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0.94%14mg

Sodium

0%0mg

14 mgvs0 mg

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

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21.6%2.38mg

Zinc

3.34%0.37mg

2.38 mgvs0.37 mg

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

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0.17%6.35g

Water

14.3%529g

6.35 gvs529 g

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

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Lets compare vitamin content per 300 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 300 kcal.
Both Partially Debranned Oat Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Partially Debranned Oat Flour as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Oat FlourVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Oat Flour or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: