Comparing Nutrients in 14 ounces Navel Oranges VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Energy	6.7% 194kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	51.4% 8.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	207% 269g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	5.4% 3.93g	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	12.3% 8.93g	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	% 7.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 3.93g	g per day for Men 19-50 years
Fiber	23% 8.73g	105% 40g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Calcium	17% 171mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	189% 1.7mg	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	6.45% 0.52mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	557% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.18% 2.65mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	99% 11mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Quick Oats per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Dry Quick Oats:

• 14 ounces of Navel Oranges have more Vitamin C than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 6.8 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Dry Quick Oats provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 14 ounces of Dry Quick Oats have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Dry Quick Oats:

• 14 ounces of Navel Oranges have 7.9 times more Water than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 11 times more Copper, 33.4 times more Iron, 11.5 times more Magnesium, 111.4 times more Manganese, 16.8 times more Phosphorus, 2.1 times more Potassium, more Selenium and 34.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Dry Quick Oats contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 8.6 times more Sugars and more Fructose than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 7.7 times more Energy, 43.5 times more Fat, 65.3 times more Saturated Fat, 11.1 times more Omega 3, 95.7 times more Omega 6, 5.4 times more Carbohydrate, 4.6 times more Fiber and 14.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein