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

Macros Ratio

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

Macro Nutrients

	Cooked Oats with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	24.5% 710kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	96% 125g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 42.8g	g per day for Men 19-50 years
Fiber	44.7% 17g	58% 22g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Navel 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.6% 836g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oats with Salt versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Navel Oranges contains 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 15.8 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Regular Oats with salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Cooked Oats with Salt has 1.9 times more Copper, 6.9 times more Iron, 2.5 times more Magnesium, 20 times more Manganese, 3.3 times more Phosphorus, more Selenium, 71 times more Sodium and 12.5 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 4.8 times more Calcium and 2.4 times more Potassium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Oats with Salt lack sufficient amounts of Calcium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Oats with Salt has 1.4 times more Energy, 23.5 times more Omega 6 and 2.8 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 31.5 times more Sugars, more Fructose and 1.3 times more Fiber than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Navel Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled Regular Oats with salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in one kilogram.