Comparing Nutrients in 14 ounces Valencia Oranges VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oat Milk	14%	15%	71%

Macro Nutrients

	Valencia Oranges	Oat Milk	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	26% 9.92g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oat Milk	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	0% 0mg	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	38.7% 155μg	4.76% 19μg	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	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.3% 164IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oat Milk	Recommended Dietary Allowance
Calcium	16% 159mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	44% 0.4mg	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	4.47% 0.36mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	86.3% 2mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.4 times more Vitamin B3, more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Oat Milk.
• While Oat Milk contains 5.1 times more Vitamin A, 5 times more Vitamin B2 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oat Milk have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Oat Milk have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Oat Milk:

• Raw Valencia Oranges have 3.6 times more Potassium than Oat Milk.
• While Oat Milk contains 3.1 times more Calcium, 2.7 times more Copper, 7.8 times more Iron, 2.1 times more Magnesium, 21.7 times more Manganese, 3.6 times more Phosphorus, more Sodium and 8.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oat Milk have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have more Omega 3, 1.2 times more Carbohydrate and 1.7 times more Fiber than Oat Milk.
• While Oat Milk contains 6.8 times more Omega 6 and 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oat Milk have similar amounts of Energy per 14 oz.
• Both Raw Valencia Oranges as well as Oat Milk have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.