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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Prepared Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Energy	3.32% 96kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 6.07g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6% 3.36g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Navel 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	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Navel Oranges	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Navel Oranges per 5 oz

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

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

• 5 ounces of Prepared Fortified Instant Oats have 10.8 times more Vitamin A, 3.8 times more Vitamin B1, 4.2 times more Vitamin B2, 7.1 times more Vitamin B3, 1.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain more Vitamin C than Prepared Fortified Instant Oats.
• 5 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Prepared Fortified Instant Oats as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Prepared Fortified Instant Oats have 1.9 times more Calcium, 1.7 times more Copper, 45.8 times more Iron, 2.4 times more Magnesium, 19.2 times more Manganese, 3.3 times more Phosphorus, more Selenium, 49 times more Sodium and 7.8 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.7 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared Fortified Instant Oats have 1.4 times more Energy, 17.9 times more Omega 6 and 2.6 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 18.5 times more Sugars, more Fructose and 1.3 times more Fiber than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Navel Oranges offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Prepared Fortified Instant Oats as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in five ounces.