Comparing Nutrients in 100 grams Fresh Orange juice VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oat Flour	15%	20%	65%

Macro Nutrients

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Energy	1.55% 45kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	5.02% 1.6g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	9.06% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	1.1% 0.8g	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	2.92% 2.12g	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	% 1.8g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 0.5g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	17% 6.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	57.7% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	9.6% 0.13mg	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	7.5% 30μg	8% 32μg	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	55.6% 50mg	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	0.27% 0.04mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oat Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	48.6% 0.44mg	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	2.5% 0.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	175% 4mg	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	2.43% 17mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.23% 8.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Oat Flour per 100 g

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

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Oat Flour:

• 100 grams of Fresh Orange juice have more Vitamin C than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 7.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 3.1 times more Vitamin B6, 17.5 times more Vitamin E and 32 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Oat Flour provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Oat Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Oat Flour:

• 100 grams of Fresh Orange juice have 10.3 times more Water than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 5 times more Calcium, 9.9 times more Copper, 20 times more Iron, 13.1 times more Magnesium, 287.1 times more Manganese, 26.6 times more Phosphorus, 1.9 times more Potassium, 340 times more Selenium and 64 times more Zinc than Raw Orange juice.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fresh Orange juice have 10.5 times more Sugars and more Fructose than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 9 times more Energy, 45.6 times more Fat, 67 times more Saturated Fat, 13.2 times more Omega 3, 109.8 times more Omega 6, 6.3 times more Carbohydrate, 32.5 times more Fiber and 20.9 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein