Comparing Nutrients in 5 ounces Cooked Oats VS Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Oats	Oranges	Recommended Dietary Allowance
Energy	3.47% 101kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13% 16.7g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	18.3% 13.3g	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	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	% 0.35g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	6.54% 0.085mg	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	2.13% 8.5μg	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	83.8% 75.4mg	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	0.76% 0.11mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	2.54% 101μg	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% 1.28mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	14% 7.65μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Oats vs Oranges:

• Boiled Regular Oats have 1.2 times more Vitamin B5 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 12 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cooked Oats vs Oranges:

• Boiled Regular Oats have 1.6 times more Copper, 9 times more Iron, 2.7 times more Magnesium, 23.2 times more Manganese, 5.5 times more Phosphorus, 10.8 times more Selenium and 14.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium and 2.6 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Regular Oats have 1.5 times more Energy, 12.7 times more Fat, 2.6 times more Omega 3, 30.1 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 34.6 times more Sugars and 1.4 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.