Comparing Nutrients in 1 pound Navel Oranges VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oat Milk	14%	15%	71%

Macro Nutrients

	Navel Oranges	Oat Milk	Recommended Dietary Allowance
Energy	7.66% 222kcal	8.37% 243kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	34% 44g	130g per day for Men 19-50 years
Sugars	53% 38.6g	0.63% 0.45g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oat Milk	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	0% 0mg	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	38.6% 154μg	5.44% 21.8μg	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	298% 268mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	3.02% 0.45mg	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

	Navel Oranges	Oat Milk	Recommended Dietary Allowance
Calcium	19.5% 195mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	50.4% 0.45mg	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	7.37% 0.59mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	99% 2.27mg	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	15% 104mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oat Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Oat Milk:

• 1 pound of Navel Oranges has 2.1 times more Vitamin B3, more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin C than Oat Milk.
• While 1 lb of Oat Milk contains 5.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.9 times more Vitamin B2 and more Vitamin D than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A and Vitamin D
• 1 pound of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Oat Milk have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Oat Milk:

• 1 pound of Navel Oranges has 3.3 times more Potassium than Oat Milk.
• While 1 lb of Oat Milk contains 2.9 times more Calcium, 2.6 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 17.2 times more Manganese, 2.7 times more Phosphorus, more Selenium, 45 times more Sodium and 6.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Oat Milk contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.3 times more Carbohydrate, 85 times more Sugars and 1.5 times more Fiber than Oat Milk.
• While 1 lb of Oat Milk contains 2.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.