Comparing Nutrients in 5 ounces Prepared Fortified Instant Oats VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Prepared Fortified Instant Oats	Valencia Oranges	Recommended Dietary Allowance
Energy	3.32% 96kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	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	12.7% 16.5g	13% 17g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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% 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	% 0.41g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	6% 3.36g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	6.87% 0.089mg	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	15.6% 62.4μg	14% 55.3μg	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	76.4% 68.7mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Valencia Oranges	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	5.83% 0.052mg	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	106% 8.45mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	1.4% 0.033mg	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	15.6% 109mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared Fortified Instant Oats vs Valencia Oranges:

• Prepared Fortified Instant Oats have 10.8 times more Vitamin A, 3 times more Vitamin B1, 5.4 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Valencia Oranges have similar amounts of Vitamin B9 per 5 oz.
• Both Prepared Fortified Instant Oats as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prepared Fortified Instant Oats vs Valencia Oranges:

• Prepared Fortified Instant Oats have 2 times more Calcium, 1.8 times more Copper, 66.2 times more Iron, 2.6 times more Magnesium, 24.3 times more Manganese, 4.5 times more Phosphorus, more Sodium and 10.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Fortified Instant Oats have 1.4 times more Energy, 4.5 times more Fat, 9.3 times more Omega 6 and 2.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3 and 1.5 times more Fiber than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Valencia Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Prepared Fortified Instant Oats as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.