Comparing Nutrients in 1 pound Valencia Oranges VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Valencia Oranges	Cooked Oats	Recommended Dietary Allowance
Energy	7.66% 222kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.22g	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	% 1.13g	g per day for Men 19-50 years
Fiber	30% 11.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Oats	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	1.74% 0.023mg	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	44.2% 177μg	6.8% 27.2μg	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	244% 220mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Oats	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	5.1% 0.41mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	114% 2.63mg	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	11% 77mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Oats per 1 lb

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

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

• 1 pound of Valencia Oranges has 2.5 times more Vitamin B2, 12.6 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• Both Valencia Oranges and Cooked Oats provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 4.4 times more Calcium and 2.6 times more Potassium than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 2 times more Copper, 10 times more Iron, 2.7 times more Magnesium, 25.2 times more Manganese, 4.5 times more Phosphorus and 16.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Oats contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.5 times more Fiber than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 1.4 times more Energy, 12.3 times more Omega 6 and 2.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Oats offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in one pound.