Comparing Nutrients in 14 ounces Dry Quick Oats VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Dry Quick Oats	Fresh Orange juice	Recommended Dietary Allowance
Energy	52% 1504kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	51.4% 8.73g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 16.4g	g per day for Men 19-50 years
Fiber	105% 40g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	93% 52g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	290% 87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	29.8% 119μg	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	220% 198mg	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	11% 1.67mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Fresh Orange juice	Recommended Dietary Allowance
Calcium	18% 181mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	19.4% 0.17mg	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	215% 17.2mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	2.4% 0.056mg	2.3mg per day for Men 19-50 years
Molybdenum	1411% 635μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	219% 1536mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.65mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.16% 43g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Quick Oats versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Quick Oats vs Fresh Orange juice:

• 14 ounces of Dry Quick Oats have 5.1 times more Vitamin B1, 5.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 10.5 times more Vitamin E than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Vitamin C than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Fresh Orange juice provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Dry Quick Oats have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Dry Quick Oats vs Fresh Orange juice:

• 14 ounces of Dry Quick Oats have 4.1 times more Calcium, 9.7 times more Copper, 21.7 times more Iron, 11.5 times more Magnesium, 230.7 times more Manganese, 22.8 times more Phosphorus, 1.8 times more Potassium, 254 times more Selenium and 54.8 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 8.1 times more Water than Dry Regular and Quick Oats Cereals.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Quick Oats have 8.4 times more Energy, 32.6 times more Fat, 46.3 times more Saturated Fat, 9.1 times more Omega 3, 75.9 times more Omega 6, 6.5 times more Carbohydrate, 50.5 times more Fiber and 18.8 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 8.5 times more Sugars and more Fructose than Dry Regular and Quick Oats Cereals.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein