Comparing Nutrients in 14 ounces Cooked Oats VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Oats	Oranges	Recommended Dietary Allowance
Energy	9.7% 282kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	51% 37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	25% 9.53g	38g per day for Men 19-50 years
Protein	18% 10g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	18.3% 0.24mg	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	5.95% 24μg	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	235% 211mg	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	2.1% 0.32mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	44.7% 3.57mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	4.3% 0.099mg	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	43.7% 306mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Oats vs Oranges:

• Boiled Regular Oats have 1.2 times more Vitamin B5 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 12 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Oats vs Oranges:

• Boiled Regular Oats have 1.6 times more Copper, 9 times more Iron, 2.7 times more Magnesium, 23.2 times more Manganese, 5.5 times more Phosphorus, 10.8 times more Selenium and 14.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium and 2.6 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Regular Oats have 1.5 times more Energy, 12.7 times more Fat, 2.6 times more Omega 3, 30.1 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 34.6 times more Sugars and 1.4 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.