Comparing Nutrients in 1 pound Florida Oranges VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Florida Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	7.2% 209kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	40.7% 53g	130g per day for Men 19-50 years
Sugars	57% 41.5g	2.88% 2.1g	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	% 1.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	101% 1.3mg	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	19.3% 77μg	50% 200μg	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	227% 204mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	19.5% 195mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	33.3% 0.3mg	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	5.1% 0.41mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	110% 2.53mg	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	7.78% 54.4mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Prepared Fortified Instant Oats per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Prepared Fortified Instant Oats:

• 1 pound of Florida Oranges has more Vitamin C than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 11.8 times more Vitamin A, 2.6 times more Vitamin B1, 5.4 times more Vitamin B2, 7.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• 1 pound of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Prepared Fortified Instant Oats:

• 1 pound of Florida Oranges has 2.8 times more Potassium than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 1.9 times more Calcium, 1.7 times more Copper, 66.2 times more Iron, 2.6 times more Magnesium, 23.3 times more Manganese, 6.4 times more Phosphorus, 10 times more Selenium, more Sodium and 7.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Prepared Fortified Instant Oats contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 19.9 times more Sugars and 1.4 times more Fiber than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 1.5 times more Energy, 13.3 times more Omega 6 and 3.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Prepared Fortified Instant Oats offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in one pound.