Comparing Nutrients in 100 calories Dry Quick Oats VS Navel Oranges

Weight per 100 calories

• Dry Quick Oats: 26.4g
• Navel Oranges: 204g

Dry Quick Oats have 7.7 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Dry Quick Oats or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Dry Quick Oats	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.72g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.65% 0.026g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	24% 17.3g	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	0% 0g	6.33% 4.6g	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	% 0g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 8.73g	g per day for Men 19-50 years
Fiber	7% 2.66g	12% 4.5g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.03% 0.026mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.3% 5.78μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.1% 8.44μg	17.3% 69.4μg	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	134% 121mg	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	0.74% 0.11mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Navel Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	8.84% 0.08mg	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	14.3% 1.15mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.9% 33.2mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	2.57% 0.059mg	2.3mg per day for Men 19-50 years
Molybdenum	94% 42.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.18mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	4.74% 175g	3700g per day for Men 19-50 years

Dry Quick Oats VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry Quick Oats or Navel Oranges?

Lets compare vitamin content per 100 calories of Dry Quick Oats vs Navel Oranges:

• 100 kcal of Raw Navel Oranges contain more Vitamin A, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 6.1 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and 2.8 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Navel Oranges provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Dry Quick Oats vs Navel Oranges:

• 100 calories of Dry Quick Oats have 1.4 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 14.4 times more Manganese, 2.2 times more Phosphorus, more Selenium and 4.4 times more Zinc than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 7.3 times more Calcium, 3.7 times more Potassium and 61.3 times more Water than Dry Regular and Quick Oats Cereals.
• 100 calories of Dry Quick Oats lack sufficient amounts of Calcium
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dry Quick Oats have 12.4 times more Omega 6 and 1.9 times more Protein than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.4 times more Carbohydrate, 66.4 times more Sugars, more Fructose and 1.7 times more Fiber than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Navel Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Dry Regular and Quick Oats Cereals as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 100 calories.