Comparing Nutrients in 1 kilogram 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	17% 490kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	521% 677g	130g per day for Men 19-50 years
Sugars	117% 85g	13.7% 9.9g	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	31% 22.5g	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	% 19.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 9.9g	g per day for Men 19-50 years
Fiber	58% 22g	266% 101g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	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	657% 591mg	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	10% 1.5mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Calcium	43% 430mg	45.5% 455mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	476% 4.3mg	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	16.3% 1.3mg	543% 43.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	1404% 32.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 230mg	553% 3870mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.45% 6.68mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.93% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Dry Quick Oats:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Dry Regular and Quick Oats Cereals.
• While 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, 2.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Dry Regular and Quick Oats Cereals have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Navel Oranges as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Dry Quick Oats:

• Raw Navel Oranges have 7.9 times more Water than Dry Regular and Quick Oats Cereals.
• While 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 Raw Navel Oranges and Dry Regular and Quick Oats Cereals have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 8.6 times more Sugars and more Fructose than Dry Regular and Quick Oats Cereals.
• While 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.
• Both Raw Navel Oranges as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.