Comparing Nutrients in 1 pound Florida Oranges VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Florida Oranges	Cooked Oats	Recommended Dietary Allowance
Energy	7.2% 209kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	42% 54.4g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Oats	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	4.73% 0.11mg	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	7.78% 54.4mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	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	3.3% 0.36mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida 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 Florida Oranges vs Cooked Oats:

• 1 pound of Florida Oranges has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 10.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• Both Florida Oranges and Cooked Oats provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Florida Oranges has 4.8 times more Calcium and 2.4 times more Potassium than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 1.9 times more Copper, 10 times more Iron, 2.7 times more Magnesium, 24.2 times more Manganese, 6.4 times more Phosphorus, 10.8 times more Selenium and 12.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked 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 Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 33.9 times more Sugars and 1.4 times more Fiber than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 1.5 times more Energy, 17.5 times more Omega 6 and 3.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked 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 Boiled Regular Oats provide inadequate amounts of Omega 3 in one pound.