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

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

• Raw Oranges have 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 with salt.
• Both Raw Oranges and Boiled Regular Oats with salt have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

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

• Raw Oranges have 4.4 times more Calcium and 2.6 times more Potassium than Boiled Regular Oats with salt.
• While 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 Raw Oranges and Boiled Regular Oats with salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 34.6 times more Sugars and 1.4 times more Fiber than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 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.
• Both Raw Oranges and Boiled Regular Oats with salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Oranges as well as Boiled Regular Oats with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.