Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Valencia Oranges	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	6.7% 194kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	245% 318g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	164% 26.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	42% 0.54mg	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	38.7% 155μg	20% 79.4μg	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	214% 192mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	188% 1.7mg	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	4.47% 0.36mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	901% 20.7mg	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	9.64% 67.5mg	210% 1469mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, rice cakes, brown rice, multigrain, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Snacks, rice cakes, brown rice, multigrain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 14 ounces of Valencia Oranges have 1.3 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 14 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 4.6 times more Vitamin B2, 24.1 times more Vitamin B3, 4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 14 ounces of Valencia Oranges have 1.9 times more Calcium and 13.7 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 14 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 11.5 times more Copper, 21.8 times more Iron, 13.7 times more Magnesium, 227 times more Manganese, 21.8 times more Phosphorus, 1.6 times more Potassium and 42.2 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 7.9 times more Energy, 11.7 times more Fat, 27.5 times more Omega 3, 22.7 times more Omega 6, 6.7 times more Carbohydrate and 8.2 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein