Comparing Nutrients in 1 pound Oranges VS Oats

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oats	17%	16%	67%

Macro Nutrients

	Oranges	Oats	Recommended Dietary Allowance
Energy	7.35% 213kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	231% 301g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	127% 48g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oats	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	331% 99μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	63.5% 254μg	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	268% 241mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oats	Recommended Dietary Allowance
Calcium	18% 181mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	315% 2.84mg	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	5.67% 0.45mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1613% 726μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	339% 2372mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	164% 18mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1% 37.3g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and more Vitamin C than Oats.
• While Oats contain 8.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.4 times more Vitamin B3, 5.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Oats:

• Raw Oranges have 10.6 times more Water than Oats.
• While Oats contain 1.4 times more Calcium, 13.9 times more Copper, 47.2 times more Iron, 17.7 times more Magnesium, 196.6 times more Manganese, 37.4 times more Phosphorus, 2.4 times more Potassium, 50.8 times more Selenium and 56.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Oats contain 8.3 times more Energy, 57.5 times more Fat, 81.1 times more Saturated Fat, 15.9 times more Omega 3, 134.7 times more Omega 6, 5.6 times more Carbohydrate, 4.4 times more Fiber and 18 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.