Comparing Nutrients in 5 ounces Valencia Oranges VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Valencia Oranges	Dry Quick Oats	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	9.53% 9.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11% 0.14mg	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	14% 55.3μg	11.3% 45.4μg	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	76.4% 68.7mg	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dry Quick Oats	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	67.4% 0.61mg	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	1.6% 0.13mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	199% 4.58mg	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	3.44% 24mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.063% 0.95mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.2 times more Vitamin B9 and more Vitamin C than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 5.3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Dry Quick Oats:

• Raw Valencia Oranges have 8 times more Water than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 11.6 times more Copper, 48.2 times more Iron, 12.6 times more Magnesium, 140.4 times more Manganese, 22.8 times more Phosphorus, 2 times more Potassium and 45.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry Regular and Quick Oats Cereals have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Regular and Quick Oats Cereals contain 7.7 times more Energy, 21.7 times more Fat, 31.7 times more Saturated Fat, 6.3 times more Omega 3, 50 times more Omega 6, 5.7 times more Carbohydrate, 4 times more Fiber and 12.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.