Comparing Nutrients in 14 ounces Fortified Instant Oats VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Energy	49.5% 1437kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	46.5% 33.7g	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	0.55% 0.4g	12.3% 8.93g	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	% 0.4g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 17g	g per day for Men 19-50 years
Fiber	104% 39.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Vitamin A	340% 3064μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	24% 0.31mg	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	31.8% 127μg	33.7% 135μg	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	261% 235mg	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	13.5% 2.02mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Calcium	139% 1393mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	17% 0.15mg	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	1226% 98mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	5% 0.12mg	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	240% 1679mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Fortified Instant Oats versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fortified Instant Oats vs Navel Oranges:

• 14 ounces of Fortified Instant Oats have 64.3 times more Vitamin A, 6.5 times more Vitamin B1, 2.4 times more Vitamin B3, 4.6 times more Vitamin B5 and 3.4 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Vitamin C than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Navel Oranges provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Fortified Instant Oats vs Navel Oranges:

• 14 ounces of Fortified Instant Oats have 8.2 times more Calcium, 9.2 times more Copper, 190.2 times more Iron, 11.6 times more Magnesium, 116.7 times more Manganese, 18.4 times more Phosphorus, 2.2 times more Potassium, more Selenium, 220 times more Sodium and 31.4 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 9.6 times more Water than Dry Plain Fortified Instant Oats.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fortified Instant Oats have 7.4 times more Energy, 46 times more Fat, 79.2 times more Saturated Fat, 8 times more Omega 3, 106.4 times more Omega 6, 5.5 times more Carbohydrate, 4.5 times more Fiber and 13.1 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 5.7 times more Sugars and 22.5 times more Fructose than Dry Plain Fortified Instant Oats.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein