Comparing Nutrients in 300 calories Cooked Oats VS Oranges

Weight per 300 calories

• Cooked Oats: 423g
• Oranges: 638g

Cooked Oats have 1.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cooked Oats or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Oats	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.62% 6.42g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	82.3% 59.7g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.06g	NA	g per day for Men 19-50 years
Fiber	19% 7.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.63% 0.021mg	29.5% 0.38mg	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	6.34% 25.4μg	48% 191μg	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	377% 340mg	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	2.25% 0.34mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Oranges	Recommended Dietary Allowance
Calcium	3.8% 38mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	7.56% 303μg	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	47.5% 3.8mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	6.94% 0.16mg	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	46.5% 325mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	9.55% 353g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Oats vs Oranges:

• Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 18.1 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Oats vs Oranges:

• Boiled Regular Oats have 6 times more Iron, 1.8 times more Magnesium, 15.4 times more Manganese, 3.6 times more Phosphorus, 7.1 times more Selenium and 9.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium, 3.9 times more Potassium and 1.6 times more Water than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Regular Oats have 8.4 times more Fat, 13.7 times more Saturated Fat, 1.7 times more Omega 3, 19.9 times more Omega 6 and 1.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate, 52.3 times more Sugars and 2.1 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.