Comparing Nutrients in 100 grams Florida Oranges VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Florida Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	1.6% 46kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	0.63% 0.46g	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	% 0.29g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	4.23% 2.37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	22.3% 0.29mg	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	4.25% 17μg	11% 44μg	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	50% 45mg	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	1.2% 0.18mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	4.3% 43mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	7.33% 0.066mg	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	1.13% 0.09mg	74.5% 5.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	24.3% 0.56mg	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	1.7% 12mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Prepared Fortified Instant Oats per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Prepared Fortified Instant Oats:

• 100 grams of Florida Oranges have more Vitamin C than Prepared Fortified Instant Oats.
• While 100 g of Prepared Fortified Instant Oats contain 11.8 times more Vitamin A, 2.6 times more Vitamin B1, 5.4 times more Vitamin B2, 7.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A
• 100 grams of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Prepared Fortified Instant Oats:

• 100 grams of Florida Oranges have 2.8 times more Potassium than Prepared Fortified Instant Oats.
• While 100 g of Prepared Fortified Instant Oats contain 1.9 times more Calcium, 1.7 times more Copper, 66.2 times more Iron, 2.6 times more Magnesium, 23.3 times more Manganese, 6.4 times more Phosphorus, 10 times more Selenium, more Sodium and 7.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Prepared Fortified Instant Oats contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 100 grams of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 19.9 times more Sugars and 1.4 times more Fiber than Prepared Fortified Instant Oats.
• While 100 g of Prepared Fortified Instant Oats contain 1.5 times more Energy, 13.3 times more Omega 6 and 3.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Prepared Fortified Instant Oats offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in 100 grams.