Comparing Nutrients in 100 calories Florida Oranges VS Snacks, rice cakes, brown rice, corn

Weight per 100 calories

• Florida Oranges: 217g
• Snacks, rice cakes, brown rice, corn: 26g

Snacks, rice cakes, brown rice, corn have 8.4 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Florida Oranges or Snacks, rice cakes, brown rice, corn?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Florida Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	16.2% 21g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	2% 0.75g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	1.73% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.83% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	2.8% 0.036mg	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	9.24% 37μg	1.23% 4.94μg	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	109% 98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	9.35% 93mg	0.23% 2.34mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	12% 0.11mg	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	2.45% 0.2mg	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	7.05% 29.6mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	57.4% 1.3mg	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	3.73% 26mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.4mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.041% 1.53g	3700g per day for Men 19-50 years

Florida Oranges VS Snacks, Rice Cakes, Brown Rice, Corn Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Florida Oranges or Snacks, rice cakes, brown rice, corn?

Lets compare vitamin content per 100 calories of Florida Oranges vs Snacks, rice cakes, brown rice, corn:

• 100 calories of Florida Oranges have more Vitamin A, 10.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B5, 3 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 100 kcal of Snacks, rice cakes, brown rice, corn contain 1.9 times more Vitamin B3 than Raw Florida Oranges.
• 100 calories of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Florida Oranges vs Snacks, rice cakes, brown rice, corn:

• 100 calories of Florida Oranges have 40 times more Calcium, 5.1 times more Potassium and 123.6 times more Water than Snacks, rice cakes, brown rice, corn.
• While 100 kcal of Snacks, rice cakes, brown rice, corn contain 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 25.3 times more Manganese, 3.2 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Florida Oranges.
• 100 calories of Florida Oranges lack sufficient amounts of Zinc
• 100 calories of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Florida Oranges have 6.9 times more Fiber than Snacks, rice cakes, brown rice, corn.
• While 100 kcal of Snacks, rice cakes, brown rice, corn contain 1.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Snacks, rice cakes, brown rice, corn offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Snacks, rice cakes, brown rice, corn provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Snacks, rice cakes, brown rice, corn provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.