Comparing Nutrients in 7 ounces Navel Oranges VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Navel Oranges	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	3.35% 97kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	18.3% 13.2g	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	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, dinner, oat bran	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	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.87% 0.089mg	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	47% 189μg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	30% 0.27mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	65% 1.5mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.36% 87.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Rolls, dinner, oat bran:

• Raw Navel Oranges have more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 6.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9, 3.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Rolls, dinner, oat bran:

• Raw Navel Oranges have 1.4 times more Potassium and 2 times more Water than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2 times more Calcium, 3.5 times more Copper, 31.8 times more Iron, 3 times more Magnesium, 26 times more Manganese, 5 times more Phosphorus, more Selenium, 413 times more Sodium and 12.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.3 times more Sugars than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 4.8 times more Energy, 30.7 times more Fat, 36.4 times more Saturated Fat, 10.8 times more Omega 3, 64 times more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Fiber and 10.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.