Comparing Nutrients in 5 ounces Fortified Instant Oats VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Fortified Instant Oats	Oranges with Peel	Recommended Dietary Allowance
Energy	17.7% 513kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	17% 22g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	NA	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	0.2% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	30% 17g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	122% 1094μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10% 0.13mg	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	11.3% 45.4μg	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Oranges with Peel	Recommended Dietary Allowance
Calcium	49.8% 498mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	8.98% 0.081mg	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	438% 35mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	NA	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	85.7% 600mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Fortified Instant Oats versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fortified Instant Oats vs Oranges with Peel :

• 5 ounces of Fortified Instant Oats have 59.4 times more Vitamin A, 4.5 times more Vitamin B1, 2.1 times more Vitamin B3 and 3.6 times more Vitamin B5 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain more Vitamin C than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Fortified Instant Oats vs Oranges with Peel :

• 5 ounces of Fortified Instant Oats have 5 times more Calcium, 6.3 times more Copper, 30.9 times more Iron, 9.1 times more Magnesium, 19.2 times more Phosphorus, 1.9 times more Potassium, 33.1 times more Selenium, 110 times more Sodium and 22.8 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 9.2 times more Water than Dry Plain Fortified Instant Oats.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fortified Instant Oats have 5.7 times more Energy, 23 times more Fat, 38.5 times more Saturated Fat, 4.5 times more Omega 3, 55.6 times more Omega 6, 4.5 times more Carbohydrate, 2.2 times more Fiber and 9.2 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6