Comparing Nutrients in 1 kilogram Valencia Oranges VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Valencia Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	17% 490kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	6.34% 4.6g	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	% 2.9g	g per day for Men 19-50 years
Fiber	65.8% 25g	44.7% 17g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	223% 2.9mg	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	98% 390μg	110% 440μg	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	539% 485mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	40% 400mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	73.3% 0.66mg	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	11.3% 0.9mg	745% 59.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	243% 5.6mg	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	24.3% 170mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Prepared Fortified Instant Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Prepared Fortified Instant Oats:

• 1 kilogram of Valencia Oranges has more Vitamin C than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 10.8 times more Vitamin A, 3 times more Vitamin B1, 5.4 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared Fortified Instant Oats provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Prepared Fortified Instant Oats:

• 1 kilogram of Valencia Oranges has 2.9 times more Potassium than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 2 times more Calcium, 1.8 times more Copper, 66.2 times more Iron, 2.6 times more Magnesium, 24.3 times more Manganese, 4.5 times more Phosphorus, more Sodium and 10.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared Fortified Instant Oats contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.5 times more Fiber than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 1.4 times more Energy, 9.3 times more Omega 6 and 2.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared Fortified Instant Oats offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in one kilogram.