Comparing Nutrients in 500 calories Navel Oranges VS Dry Quick Oats

Weight per 500 calories

• Navel Oranges: 1020g
• Dry Quick Oats: 132g

Dry Regular and Quick Oats Cereals have 7.7 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Dry Quick Oats?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	4.58% 1.46g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	120% 86.7g	1.8% 1.3g	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	31.7% 23g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 1.3g	g per day for Men 19-50 years
Fiber	59% 22.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	96% 29μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.7% 347μg	10.6% 42.2μg	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	670% 603mg	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	10.2% 1.53mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Calcium	44% 439mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	62.7% 0.56mg	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	16.6% 1.33mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	185% 4.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	469% 211μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.5% 235mg	73% 511mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.059% 0.88mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.39% 14.3g	3700g per day for Men 19-50 years

Navel Oranges VS Dry Quick Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Dry Quick Oats?

Lets compare vitamin content per 500 calories of Navel Oranges vs Dry Quick Oats:

• 500 calories of Navel Oranges have more Vitamin A, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 6.1 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and 2.8 times more Vitamin E than Dry Quick Oats.
• Both Navel Oranges and Dry Quick Oats provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Dry Quick Oats:

• 500 calories of Navel Oranges have 7.3 times more Calcium, 3.7 times more Potassium and 61.3 times more Water than Dry Quick Oats.
• While 500 kcal of Dry Regular and Quick Oats Cereals contain 1.4 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 14.4 times more Manganese, 2.2 times more Phosphorus, more Selenium and 4.4 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Dry Quick Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.4 times more Carbohydrate, 66.4 times more Sugars, more Fructose and 1.7 times more Fiber than Dry Quick Oats.
• While 500 kcal of Dry Regular and Quick Oats Cereals contain 12.4 times more Omega 6 and 1.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dry Quick Oats offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Dry Regular and Quick Oats Cereals provide inadequate amounts of Omega 3 in 500 calories.