Comparing Nutrients in 100 grams Oat Flour VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Oat Flour	Canned Orange Juice	Recommended Dietary Allowance
Energy	14% 404kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	5.02% 1.6g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	9.06% 0.15g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	8.47% 11g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	12% 8.76g	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	0% 0g	3.35% 2.43g	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	% 0.1g	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 4.06g	g per day for Men 19-50 years
Fiber	17% 6.5g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	26% 14.7g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	2.4% 0.031mg	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	8% 32μg	6% 24μg	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	0% 0mg	33.4% 30mg	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	4.67% 0.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.67% 3.2μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5.5% 55mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	48.6% 0.44mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	50% 4mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	0.91% 0.021mg	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	64.6% 452mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.23% 8.55g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Canned Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Oat Flour versus 100 g of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oat Flour vs Canned Orange Juice:

• 100 grams of Oat Flour have 17.7 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B6, 1.3 times more Vitamin B9, 3.5 times more Vitamin E and 32 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain more Vitamin C than Partially Debranned Oat Flour.
• Both Oat Flour and Canned Orange Juice provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Oat Flour have insufficient amounts of Vitamin C
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Partially Debranned Oat Flour as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oat Flour vs Canned Orange Juice:

• 100 grams of Oat Flour have 5.5 times more Calcium, 19.9 times more Copper, 40 times more Iron, 14.4 times more Magnesium, 191.4 times more Manganese, 26.6 times more Phosphorus, 2 times more Potassium, 340 times more Selenium and 80 times more Zinc than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 10.3 times more Water than Partially Debranned Oat Flour.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oat Flour have 8.6 times more Energy, 60.8 times more Fat, 89.3 times more Saturated Fat, 20.7 times more Omega 3, 118 times more Omega 6, 6 times more Carbohydrate, 21.7 times more Fiber and 21.6 times more Protein than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 11 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein