Comparing Nutrients in 14 ounces Fresh Orange juice VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oat Flour	15%	20%	65%

Macro Nutrients

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Energy	6.16% 179kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	20% 6.38g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	74.4% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	201% 261g	130g per day for Men 19-50 years
Sugars	46% 33.3g	4.38% 3.18g	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	11.6% 8.4g	0% 0g	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	% 7.2g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 2g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	68% 25.8g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	38% 0.5mg	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	29.8% 119μg	31.8% 127μg	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	220% 198mg	0% 0mg	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	1.06% 0.16mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	193% 1.73mg	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	9.92% 0.79mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	694% 16mg	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	9.64% 67.5mg	256% 1794mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Oat Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Oat Flour:

• 14 ounces of Fresh Orange juice have more Vitamin C than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 7.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 3.1 times more Vitamin B6, 17.5 times more Vitamin E and 32 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Oat Flour provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Oat Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Oat Flour:

• 14 ounces of Fresh Orange juice have 10.3 times more Water than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 5 times more Calcium, 9.9 times more Copper, 20 times more Iron, 13.1 times more Magnesium, 287.1 times more Manganese, 26.6 times more Phosphorus, 1.9 times more Potassium, 340 times more Selenium and 64 times more Zinc than Raw Orange juice.
• 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 Fresh Orange juice have 10.5 times more Sugars and more Fructose than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 9 times more Energy, 45.6 times more Fat, 67 times more Saturated Fat, 13.2 times more Omega 3, 109.8 times more Omega 6, 6.3 times more Carbohydrate, 32.5 times more Fiber and 20.9 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein