Comparing Nutrients in 7 ounces Navel Oranges VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Energy	3.35% 97kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	103% 134g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	52.7% 20g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Quick Oats	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	94% 0.85mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	279% 6.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.088% 1.33mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.58% 21.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Quick Oats per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Dry Quick Oats:

• 7 ounces of Navel Oranges have more Vitamin C than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 6.8 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Dry Quick Oats provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Dry Quick Oats have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dry Quick Oats:

• 7 ounces of Navel Oranges have 7.9 times more Water than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 11 times more Copper, 33.4 times more Iron, 11.5 times more Magnesium, 111.4 times more Manganese, 16.8 times more Phosphorus, 2.1 times more Potassium, more Selenium and 34.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Dry Quick Oats contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 8.6 times more Sugars and more Fructose than Dry Quick Oats.
• While 7 oz of Dry Regular and Quick Oats Cereals contain 7.7 times more Energy, 43.5 times more Fat, 65.3 times more Saturated Fat, 11.1 times more Omega 3, 95.7 times more Omega 6, 5.4 times more Carbohydrate, 4.6 times more Fiber and 14.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein