Comparing Nutrients in 14 ounces Rice crackers VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Rice crackers	Fresh Orange juice	Recommended Dietary Allowance
Energy	57% 1651kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 328g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	0% 0g	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	0% 0g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	71% 39.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.43mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	12.2% 0.16mg	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	22% 87.3μg	29.8% 119μg	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	0% 0mg	220% 198mg	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	33.3% 5mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0% 0mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	2.4% 0.056mg	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	205% 1437mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice crackers versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice crackers vs Fresh Orange juice:

• 14 ounces of Rice crackers have 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 13.8 times more Vitamin B3, 8.5 times more Vitamin B5, 13.9 times more Vitamin B6 and 31.5 times more Vitamin E than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.4 times more Vitamin B9 and more Vitamin C than Rice crackers.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Rice crackers as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rice crackers vs Fresh Orange juice:

• 14 ounces of Rice crackers have 6.8 times more Copper, 14.2 times more Magnesium, 290.8 times more Manganese, 21.3 times more Phosphorus, 1.2 times more Potassium, 255 times more Selenium, 233 times more Sodium and 44 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Iron and 802.7 times more Water than Rice crackers.
• 14 ounces of Rice crackers lack sufficient amounts of Iron
• 14 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Rice crackers as well as Raw Orange juice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice crackers have 9.2 times more Energy, 25 times more Fat, 5.4 times more Omega 3, 54.6 times more Omega 6, 7.9 times more Carbohydrate and 14.3 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Sugars than Rice crackers.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Rice crackers as well as Raw Orange juice provide inadequate amounts of Fiber in 14 ounces.