Comparing Nutrients in 7 ounces Cooked Oats VS Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Oats	Oranges	Recommended Dietary Allowance
Energy	4.86% 141kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	25.6% 18.6g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9% 5.04g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	9.16% 0.12mg	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	2.98% 12μg	15% 59.5μg	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	0% 0mg	117% 106mg	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	1.06% 0.16mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	22.3% 1.8mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	2.16% 0.05mg	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	22% 153mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Oats vs Oranges:

• Boiled Regular Oats have 1.2 times more Vitamin B5 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 12 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cooked Oats vs Oranges:

• Boiled Regular Oats have 1.6 times more Copper, 9 times more Iron, 2.7 times more Magnesium, 23.2 times more Manganese, 5.5 times more Phosphorus, 10.8 times more Selenium and 14.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium and 2.6 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Regular Oats have 1.5 times more Energy, 12.7 times more Fat, 2.6 times more Omega 3, 30.1 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 34.6 times more Sugars and 1.4 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Boiled Regular Oats as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.