Comparing Nutrients in 5 ounces Oranges VS Oats

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oats	17%	16%	67%

Macro Nutrients

	Oranges	Oats	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	20.2% 3.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	72.3% 94g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oats	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	20% 79.4μg	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	83.8% 75.4mg	0% 0mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oats	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	99% 0.89mg	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	1.77% 0.14mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	303% 6.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.83% 20mg	106% 741mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	51% 5.63mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.31% 11.7g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and more Vitamin C than Oats.
• While Oats contain 8.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.4 times more Vitamin B3, 5.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Oats:

• Raw Oranges have 10.6 times more Water than Oats.
• While Oats contain 1.4 times more Calcium, 13.9 times more Copper, 47.2 times more Iron, 17.7 times more Magnesium, 196.6 times more Manganese, 37.4 times more Phosphorus, 2.4 times more Potassium, 50.8 times more Selenium and 56.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Oats contain 8.3 times more Energy, 57.5 times more Fat, 81.1 times more Saturated Fat, 15.9 times more Omega 3, 134.7 times more Omega 6, 5.6 times more Carbohydrate, 4.4 times more Fiber and 18 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.