Comparing Nutrients in 7 ounces Chilled Orange Juice VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Oat Flour	15%	20%	65%

Macro Nutrients

	Chilled Orange Juice	Oat Flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	9.97% 3.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	37% 6.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	100% 130g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	2.2% 1.6g	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	6.1% 4.43g	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	% 4.13g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 7.96g	% 0.99g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	34% 13g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Oat Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	19% 0.25mg	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	9.43% 37.7μg	16% 63.5μg	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	74% 66.7mg	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	2.65% 0.4mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Oat Flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	96% 0.87mg	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	3.22% 0.26mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	347% 7.98mg	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	4.8% 33.7mg	128% 897mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Oat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Oat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Oat Flour:

• 7 ounces of Chilled Orange Juice have more Vitamin C than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 15 times more Vitamin B1, 3.2 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, 3.5 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Oat Flour provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Oat Flour have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Oat Flour:

• 7 ounces of Chilled Orange Juice have 10.2 times more Water than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 5 times more Calcium, 10.4 times more Copper, 30.8 times more Iron, 13.1 times more Magnesium, 174.7 times more Manganese, 26.6 times more Phosphorus, 2.1 times more Potassium, 340 times more Selenium and 45.7 times more Zinc than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 10.4 times more Sugars and more Fructose than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 8.2 times more Energy, 76 times more Fat, 114.8 times more Saturated Fat, 20.7 times more Omega 3, 138.5 times more Omega 6, 5.7 times more Carbohydrate, 21.7 times more Fiber and 21.6 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein