Comparing Nutrients in 1 pound Cooked Oats VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Oats	Navel Oranges	Recommended Dietary Allowance
Energy	11% 322kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	43.8% 57g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	53% 38.6g	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	0% 0g	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 19.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	27.6% 0.36mg	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	6.8% 27.2μg	38.6% 154μg	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	298% 268mg	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	2.4% 0.36mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Navel Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	5.7% 0.13mg	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	50% 349mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Oats vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 15.8 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Boiled Regular Oats as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Oats vs Navel Oranges:

• Boiled Regular Oats have 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 and 12.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium and 2.4 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Navel Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Regular Oats have 1.4 times more Energy, 10.1 times more Fat, 2 times more Omega 3, 23.5 times more Omega 6 and 2.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 31.5 times more Sugars, more Fructose and 1.3 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Navel Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Boiled Regular Oats as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.