Comparing Nutrients in 7 ounces Oranges with Peel VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Oranges with Peel	Cooked Oats	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Oats	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Oats	Recommended Dietary Allowance
Calcium	14% 139mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Cooked Oats:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 18.6 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• Both Oranges with Peel and Cooked Oats provide similar amounts of 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 Oranges with Peel as well as Boiled Regular Oats have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cooked Oats:

• 7 ounces of Oranges with Peel have 7.8 times more Calcium and 2.8 times more Potassium than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.3 times more Copper, 1.9 times more Magnesium, 3.5 times more Phosphorus, 7.7 times more Selenium and 9.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Oats contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Carbohydrate and 2.6 times more Fiber than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 12.3 times more Omega 6 and 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Oats offer comparable quantities of Energy per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in seven ounces.