Comparing Nutrients in 7 ounces Navel Oranges VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Navel Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18% 23g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.26% 0.91g	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	6.16% 4.47g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.58g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	44.3% 0.58mg	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	17% 67.5μg	22% 87.3μg	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	130% 117mg	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% 0.3mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.6% 0.13mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	48% 1.1mg	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	6.52% 45.6mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Prepared Fortified Instant Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Prepared Fortified Instant Oats:

• 7 ounces of Navel Oranges have more Vitamin C than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 10.8 times more Vitamin A, 3.8 times more Vitamin B1, 4.2 times more Vitamin B2, 7.1 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Prepared Fortified Instant Oats provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Prepared Fortified Instant Oats:

• 7 ounces of Navel Oranges have 2.7 times more Potassium than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 1.9 times more Calcium, 1.7 times more Copper, 45.8 times more Iron, 2.4 times more Magnesium, 19.2 times more Manganese, 3.3 times more Phosphorus, more Selenium, 49 times more Sodium and 7.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Prepared Fortified Instant Oats contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 18.5 times more Sugars, more Fructose and 1.3 times more Fiber than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 1.4 times more Energy, 17.9 times more Omega 6 and 2.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Prepared Fortified Instant Oats offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in seven ounces.