Comparing Nutrients in 5 ounces Oranges with Peel VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Oranges with Peel	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	3.43% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	% 0.41g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	20.5% 184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	31.6% 0.41mg	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	10.6% 42.5μg	15.6% 62.4μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	9.92% 99mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	10.4% 0.094mg	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	14% 1.13mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	34.4% 0.79mg	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	4.45% 31mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Prepared Fortified Instant Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Prepared Fortified Instant Oats:

• 5 ounces of Oranges with Peel have more Vitamin C than Prepared Fortified Instant Oats.
• While 5 oz of Prepared Fortified Instant Oats contain 10 times more Vitamin A, 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 6.1 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Fortified Instant Oats provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Prepared Fortified Instant Oats:

• 5 ounces of Oranges with Peel have 3.2 times more Potassium than Prepared Fortified Instant Oats.
• While 5 oz of Prepared Fortified Instant Oats contain 7.5 times more Iron, 1.9 times more Magnesium, 3.5 times more Phosphorus, 7.1 times more Selenium, 24.5 times more Sodium and 5.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Fortified Instant Oats contain similar levels of Calcium, Copper and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Carbohydrate and 2.6 times more Fiber than Prepared Fortified Instant Oats.
• While 5 oz of Prepared Fortified Instant Oats contain 9.3 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Prepared Fortified Instant Oats offer comparable quantities of Energy per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in five ounces.