Comparing Nutrients in 300 calories Fortified Instant Oats VS Navel Oranges

Weight per 300 calories

• Fortified Instant Oats: 83g
• Navel Oranges: 612g

Fortified Instant Oats have 7.4 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Fortified Instant Oats or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	59% 76.8g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	71.8% 52g	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	0.11% 0.083g	19% 13.8g	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	% 0.083g	% 12g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 26.2g	g per day for Men 19-50 years
Fiber	22% 8.3g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	17.6% 9.88g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Vitamin A	71% 640μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	37.2% 0.48mg	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	6.63% 26.5μg	52% 208μg	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	0% 0mg	402% 362mg	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	2.8% 0.42mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Calcium	29% 291mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	26.5% 0.24mg	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	256% 20.5mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	7.7% 0.18mg	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	50% 351mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	14.2% 526g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fortified Instant Oats or Navel Oranges?

Lets compare vitamin content per 300 calories of Fortified Instant Oats vs Navel Oranges:

• 300 calories of Fortified Instant Oats have 8.7 times more Vitamin A than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 7.5 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 7.3 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Navel Oranges provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fortified Instant Oats vs Navel Oranges:

• 300 calories of Fortified Instant Oats have 1.2 times more Copper, 25.7 times more Iron, 1.6 times more Magnesium, 15.8 times more Manganese, 2.5 times more Phosphorus, more Selenium, 29.8 times more Sodium and 4.2 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 3.4 times more Potassium and 71.2 times more Water than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Navel Oranges contain similar levels of Calcium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fortified Instant Oats have 14.4 times more Omega 6 and 1.8 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate, 41.9 times more Sugars, 166.2 times more Fructose and 1.6 times more Fiber than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Dry Plain Fortified Instant Oats as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 300 calories.