Comparing Nutrients in 5 ounces Navel Oranges VS Cooked Oats

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Oats	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	13% 17g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.53% 0.38g	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	4.4% 3.2g	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	% 2.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.35g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked 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	8.03% 0.096mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	0.55% 0.007mg	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	12% 48μg	2.13% 8.5μg	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	93% 83.8mg	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	1.4% 0.21mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Oats	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.54% 101μg	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	2.3% 0.18mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	35.7% 0.82mg	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	4.66% 32.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Oats per 5 oz

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

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

• 5 ounces of Navel Oranges have 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 15.8 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• Both Navel Oranges and Cooked Oats provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cooked Oats:

• 5 ounces of Navel Oranges have 4.8 times more Calcium and 2.4 times more Potassium than Cooked Oats.
• While 5 oz of Boiled Regular Oats contain 1.9 times more Copper, 6.9 times more Iron, 2.5 times more Magnesium, 20 times more Manganese, 3.3 times more Phosphorus, more Selenium and 12.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Oats contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 31.5 times more Sugars, more Fructose and 1.3 times more Fiber than Cooked Oats.
• While 5 oz of Boiled Regular Oats contain 1.4 times more Energy, 23.5 times more Omega 6 and 2.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked Oats offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in five ounces.