Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Oats

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Oats	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18.3% 24g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.74% 0.54g	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	% 0.5g	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	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked 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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0.76% 0.01mg	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	2.98% 12μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Oats	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	50% 1.15mg	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	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Oats per 7 oz

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

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

• 7 ounces of Navel Oranges have 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 15.8 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• Both Navel Oranges and Cooked Oats provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cooked Oats:

• 7 ounces of Navel Oranges have 4.8 times more Calcium and 2.4 times more Potassium than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.9 times more Copper, 6.9 times more Iron, 2.5 times more Magnesium, 20 times more Manganese, 3.3 times more Phosphorus, more Selenium and 12.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked 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 Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 31.5 times more Sugars, more Fructose and 1.3 times more Fiber than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.4 times more Energy, 23.5 times more Omega 6 and 2.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked 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 Boiled Regular Oats provide inadequate amounts of Omega 3 in seven ounces.