Comparing Nutrients in 14 ounces Oranges VS Cooked Oats with Salt

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oranges	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	1.53% 0.02mg	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	5.95% 24μg	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	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	4.96% 0.4mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	100% 2.3mg	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	7.94% 55.6mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cooked Oats with Salt per 14 oz

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

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

• 14 ounces of Oranges have 2.5 times more Vitamin B2, 12 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Cooked Oats with Salt.
• Both Oranges and Cooked Oats with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Cooked Oats with Salt:

• 14 ounces of Oranges have 4.4 times more Calcium and 2.6 times more Potassium than Cooked Oats with Salt.
• While 14 oz of Boiled Regular Oats with salt contain 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, more Sodium and 14.3 times more Zinc than Raw Oranges.
• Both Oranges and Cooked Oats with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 34.6 times more Sugars and 1.4 times more Fiber than Cooked Oats with Salt.
• While 14 oz of Boiled Regular Oats with salt contain 1.5 times more Energy, 30.1 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
• Both Oranges and Cooked Oats with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Oranges as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in 14 ounces.