Comparing Nutrients in 14 ounces Oranges with Peel VS Rice Sake

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rice Sake	9%	0%	91%

Macro Nutrients

	Oranges with Peel	Rice Sake	Recommended Dietary Allowance
Energy	8.62% 250kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	47% 18g	0% 0g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rice Sake	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	0% 0mg	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	29.8% 119μg	0% 0μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rice Sake	Recommended Dietary Allowance
Calcium	27.8% 278mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	3.97% 0.036mg	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	39.7% 3.18mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	12.5% 87.3mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	8.83% 327g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Rice Sake per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Rice Sake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Rice Sake:

• 14 ounces of Oranges with Peel have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Rice Sake.
• 14 ounces of Rice Sake have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Rice Sake have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Rice Sake:

• 14 ounces of Oranges with Peel have 14 times more Calcium, 6.3 times more Copper, 8 times more Iron, 2.3 times more Magnesium, 3.7 times more Phosphorus and 7.8 times more Potassium than Rice Sake.
• While 14 oz of Rice Sake contain 2 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Rice Sake contain similar levels of Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 14 ounces of Rice Sake lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Rice Sake lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 3.1 times more Carbohydrate, more Fiber and 2.6 times more Protein than Rice Sake.
• While 14 oz of Rice Sake contain 2.1 times more Energy than Raw Oranges with Peel .
• 14 ounces of Rice Sake provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Rice Sake provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.