Comparing Nutrients in 1 kilogram Florida Oranges VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Oat Flour	15%	20%	65%

Macro Nutrients

	Florida Oranges	Oat Flour	Recommended Dietary Allowance
Energy	16% 460kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	50.2% 16g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	187% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	505% 657g	130g per day for Men 19-50 years
Sugars	126% 91g	11% 8g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	63% 24g	171% 65g	38g per day for Men 19-50 years
Protein	12.5% 7g	262% 147g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Oat Flour	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	577% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	96% 1.25mg	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	42.5% 170μg	80% 320μg	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	500% 450mg	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	12% 1.8mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Oat Flour	Recommended Dietary Allowance
Calcium	43% 430mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	486% 4.37mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1747% 40mg	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	17% 120mg	646% 4520mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	291% 32mg	11mg per day for Men 19-50 years
Water	23.6% 871g	2.3% 85.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Oat Flour:

• Raw Florida Oranges have more Vitamin A, 1.2 times more Vitamin B5 and more Vitamin C than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 6.9 times more Vitamin B1, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Oat Flour:

• Raw Florida Oranges have 10.2 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.3 times more Calcium, 11.2 times more Copper, 44.4 times more Iron, 14.4 times more Magnesium, 167.5 times more Manganese, 37.7 times more Phosphorus, 2.2 times more Potassium, 68 times more Selenium, more Sodium and 40 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have 11.4 times more Sugars than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 8.8 times more Energy, 43.4 times more Fat, 64.3 times more Saturated Fat, 13.2 times more Omega 3, 102.7 times more Omega 6, 5.7 times more Carbohydrate, 2.7 times more Fiber and 20.9 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.