Comparing Nutrients in 100 grams Oat Flour VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Oat Flour	Chilled Orange Juice	Recommended Dietary Allowance
Energy	14% 404kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	5.02% 1.6g	0.044% 0.014g	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	0.14% 0.023g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	11.5% 8.3g	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	3.08% 2.23g	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	% 2.08g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 4g	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	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.85% 0.076mg	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	4.75% 19μg	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	37.3% 33.6mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	5.5% 55mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	48.6% 0.44mg	4.67% 0.042mg	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	50% 4mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	1% 0.023mg	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	5.24% 178mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.23% 8.55g	2.36% 87.2g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oat Flour have 15 times more Vitamin B1, 3.2 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, 3.5 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain more Vitamin C than Partially Debranned Oat Flour.
• Both Oat Flour and Chilled 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 Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Partially Debranned Oat Flour as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oat Flour have 5 times more Calcium, 10.4 times more Copper, 30.8 times more Iron, 13.1 times more Magnesium, 174.7 times more Manganese, 26.6 times more Phosphorus, 2.1 times more Potassium, 340 times more Selenium and 45.7 times more Zinc than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 10.2 times more Water than Partially Debranned Oat Flour.
• 100 grams of Chilled 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 8.2 times more Energy, 76 times more Fat, 114.8 times more Saturated Fat, 20.7 times more Omega 3, 138.5 times more Omega 6, 5.7 times more Carbohydrate, 21.7 times more Fiber and 21.6 times more Protein than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 10.4 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein