Comparing Nutrients in 5 ounces Oat Flour VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Oat Flour	Canned Orange Juice	Recommended Dietary Allowance
Energy	19.7% 573kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	26.6% 4.5g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	12% 15.6g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 5.75g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	37% 20.8g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	3.4% 0.044mg	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	8.5% 34μg	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	47.4% 42.7mg	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	6.6% 0.99mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Canned Orange Juice	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	71% 5.67mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	1.3% 0.03mg	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	92% 641mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Flour versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oat Flour vs Canned Orange Juice:

• 5 ounces of Oat Flour have 17.7 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B6, 1.3 times more Vitamin B9, 3.5 times more Vitamin E and 32 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain more Vitamin C than Partially Debranned Oat Flour.
• Both Oat Flour and Canned Orange Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oat Flour have insufficient amounts of Vitamin C
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Partially Debranned Oat Flour as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oat Flour vs Canned Orange Juice:

• 5 ounces of Oat Flour have 5.5 times more Calcium, 19.9 times more Copper, 40 times more Iron, 14.4 times more Magnesium, 191.4 times more Manganese, 26.6 times more Phosphorus, 2 times more Potassium, 340 times more Selenium and 80 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 10.3 times more Water than Partially Debranned Oat Flour.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Flour have 8.6 times more Energy, 60.8 times more Fat, 89.3 times more Saturated Fat, 20.7 times more Omega 3, 118 times more Omega 6, 6 times more Carbohydrate, 21.7 times more Fiber and 21.6 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 11 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein