Comparing Nutrients in 14 ounces Navel Oranges VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Navel Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	249% 323g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	6.45% 3.6g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, rice cakes, brown rice, sesame seed, 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	22.5% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	47.3% 0.62mg	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	33.7% 135μg	18% 71.4μg	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	261% 235mg	13.2% 12mg	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	3.97% 0.6mg	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

	Navel Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	17% 171mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	172% 1.55mg	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	6.45% 0.52mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	742% 17mg	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	13% 91mg	213% 1488mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 14 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.9 times more Vitamin B9 and 19.7 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 14 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.7 times more Vitamin B2, 17 times more Vitamin B3, 5.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 14 ounces of Navel Oranges have 3.6 times more Calcium and 14.6 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 14 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 10 times more Copper, 12.2 times more Iron, 12.4 times more Magnesium, 148.2 times more Manganese, 16.3 times more Phosphorus, 1.7 times more Potassium, more Selenium and 37.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 8 times more Energy, 25.3 times more Fat, 4.4 times more Omega 3, 48.3 times more Omega 6, 6.5 times more Carbohydrate and 8.4 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein