Comparing Nutrients in 14 ounces Oat Milk VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Oat Milk	Oranges	Recommended Dietary Allowance
Energy	7.32% 212kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	29.6% 38.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Oranges	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	4.76% 19μg	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	27.3% 164IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	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

	Oat Milk	Oranges	Recommended Dietary Allowance
Calcium	49% 490mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	20% 0.18mg	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	34.7% 2.78mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	35% 245mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Milk vs Oranges:

• Oat Milk has 5.6 times more Vitamin A, 5 times more Vitamin B2 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B3, more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin E than Oat Milk.
• Both Oat Milk and Raw Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Oat Milk as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oat Milk vs Oranges:

• Oat Milk has 3.1 times more Calcium, 2.2 times more Copper, 7 times more Iron, 2.1 times more Magnesium, 20 times more Manganese, 4.4 times more Phosphorus, 8.6 times more Selenium, more Sodium and 7.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.6 times more Potassium than Oat Milk.
• Both Oat Milk and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Milk has 16.7 times more Omega 6 and 2 times more Protein than Raw Oranges.
• While Raw Oranges contain 93.5 times more Sugars and 1.6 times more Fiber than Oat Milk.
• Both Oat Milk and Raw Oranges have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Oat Milk as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.