Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Oats with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	24.5% 710kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	91% 119g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	65.8% 25g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	48.5% 0.63mg	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	15% 60μg	98% 390μg	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	0% 0mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	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	113% 9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	10% 0.23mg	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	110% 770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.6% 836g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Oats with Salt vs Valencia Oranges:

• Boiled Regular Oats with salt have 1.2 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B2, 12.6 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Boiled Regular Oats with salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Valencia Oranges:

• Boiled Regular Oats with salt have 2 times more Copper, 10 times more Iron, 2.7 times more Magnesium, 25.2 times more Manganese, 4.5 times more Phosphorus, more Sodium and 16.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium and 2.6 times more Potassium than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Regular Oats with salt have 1.4 times more Energy, 5.1 times more Fat, 12.3 times more Omega 6 and 2.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Fiber than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Raw Valencia Oranges have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Boiled Regular Oats with salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.